Autumn Apple Pumpkin Soup
- Total Time: 15 minutes
- Yield: 4 servings 1x
Description
A refreshing and unique gluten-free and vegan soup that combines the flavors of autumn apples and pumpkin with a hint of citrus and raspberry.
Ingredients
- 2 tbsp. (30 ml) coconut oil, melted
- 2 McIntosh apples, cut into 1/4 inch pieces
- 1 cup (240 ml) brewed raspberry herbal tea, chilled
- 1/4 cup (60 ml) freshly squeezed orange juice
- 2 tsp. fresh lime juice
- 1 (15 oz.) (450 g) can pumpkin
- 1/4 cup (60 ml) salted peanuts
- 1/3 cup (80 ml) dried cranberries
- 1/4 cup (60 ml) finely chopped fresh mint
- 1/4 cup (60 ml) finely chopped fresh basil
- 1/4 tsp. agave nectar
- 2 tsp. coconut flakes
- 2 tbsp. orange zest
Instructions
- In a large bowl, combine the melted coconut oil, apple pieces, brewed raspberry herbal tea, orange juice, lime juice, and canned pumpkin.
- Gently toss all the ingredients to ensure they are well combined.
- Transfer the mixture to serving bowls.
- Serve the soup chilled or at room temperature for a refreshing autumn treat.
Notes
- This soup can be served chilled or at room temperature, making it versatile for different occasions.
- For a more intense flavor, let the soup sit for a few hours in the refrigerator before serving.
- If you prefer a smoother texture, blend the soup until creamy.
- Store leftovers in an airtight container in the refrigerator for up to 3 days.
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Category: Soup
- Cuisine: American
Nutrition
- Serving Size: 1 serving
- Calories: 120
- Sugar: 10
- Sodium: 10
- Fat: 5
- Carbohydrates: 18
- Fiber: 4
- Protein: 2
- Cholesterol: 0
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Frequently Asked Questions
Is this soup served hot or cold?
This is a no-cook soup served chilled or at room temperature — there is no cooking step in the instructions. The notes suggest letting it sit in the refrigerator for a few hours before serving for a more intense flavor.
What does the raspberry herbal tea contribute — can I substitute water?
The recipe calls for 1 cup (240 ml) of brewed and chilled raspberry herbal tea, which adds a subtle floral-fruit layer to the pumpkin and apple base. Substituting plain water will produce a noticeably flatter flavor, though it will still work structurally.
Can I blend this soup smooth instead of leaving it chunky?
Yes — the notes explicitly offer blending as an option: blend the soup until creamy for a smooth texture. The un-blended version retains the apple pieces and other toppings (salted peanuts, dried cranberries, mint, basil, coconut flakes) for contrast. 
