Creamy Pumpkin Soup with Brown Rice and Spinach

Creamy Pumpkin Soup with Brown Rice and Spinach
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We’re heading towards fall here in Southern California. And while it’s still pretty hot here, I’m definitely still adjusting my diet to feature more autumnal dishes. One of the healthiest dietary choices you can make is to eat with the seasons – not only does that ensure are you eating the healthiest, most bio-diverse foods available, but it’s just plain FUN! That’s why I came up with this Creamy Pumpkin Soup with Brown Rice and Spinach – this recipe is about as seasonal as it gets. With the rice, this is hearty enough for a cozy winter dinner. If you’re serving it for a fancy meal, you may want to use a scooped-out pumpkin or squash as the bowl!

Serves 4

Creamy Pumpkin Soup with Brown Rice and Spinach

  • 2 tbsp plant-based butter or olive oil
  • 1 onion, chopped
  • 2 cloves garlic, finely chopped
  • 1 tsp ground cumin
  • 1/2 tsp red chile flakes
  • 7-ounce pumpkin, seeds and flesh removed, chopped into 1-inch cubes
  • 3 cups vegetable stock
  • 3 cups soy milk
  • Sea salt and freshly ground black pepper
  • 1 cup baby spinach
  • 1 cup cooked brown rice
  • 1 tsp ground cinnamon


  1. Melt the butter in a heavy stockpot over medium heat.
  2. Add the onion and garlic and sauté until softened, about 5 minutes.
  3. Add the cumin and red chile flakes and cook for 2 minutes.
  4. Add the pumpkin, stock, milk, and salt and pepper to taste, and bring to a boil.
  5. Turn down the heat and simmer for 20 minutes, or until the pumpkin is tender.
  6. Purée the soup with an immersion blender until smooth.
  7. Add the spinach and simmer for 5 minutes.
  8. Spoon into warmed soup bowls, add a mound of rice to each bowl, and dust with the cinnamon.

Looking for a healthy, plant-based Thanksgiving dish? This soup is PERFECT as a show-stopping main or as a complimentary side dish. Top with toasted seeds or coutons for added indulgence! And click here for even more plant-based Thanksgiving recipes!


Sophie Uliano is New York Times best-selling author and leading expert in the field of natural health and beauty, who takes a down-to-earth approach to beauty focusing on what's truly healthy. Join my masterclass to get started.