This is a rich and savory soup, perfect for autumn evenings! Lovely flavors tingle between sugar pumpkin, tomatoes, coconut and fresh herbs.

Pumpkin Tomato Carrot Coconut Soup (Vegan)

Pumpkin Tomato Carrot Coconut Soup (Vegan) |


1/2 Sugar Pumpkin
1/2 Onion chopped
2 Carrots chopped
1 Medium Tomato chopped
1 Tbsp. Nutiva Organic Red Palm Oil
1 1/2 Tbsp. Nutiva Organic Coconut Manna™
1 Tbsp. Fresh Marjoram
1/2 tsp Basil
1/2 Cup Coconut Milk canned
1 Tbsp. Maple syrup
1 Cup water
1-2 tsp Sea Salt or to taste
Black Pepper to taste
8 Basil Leaves chopped for garnish


1. Preheat oven to 400 degrees
2. Cut sugar pumpkin in half and scoop out the seeds. Drizzle Red Palm oil on baking pan, and place pumpkins (cut-side down) on pan and bake for 20 mins.
3. Flip and roast cut-side up for 20-30 minutes. Remove and let cool.
4. Saute onion, dry basil & thyme with cut carrots & a pinch of salt for 15 minutes or until slightly soft.
5. Add coconut milk, coconut manna, fresh marjoram, salt, pepper, maple syrup & scooped out pumpkin meat.
6. Place all ingredients and cup of water into blender and puree until smooth. Adjust thickness with water or coconut milk, as well as salt & pepper to taste.
7. Reheat on stove top and serve. Garnish with fresh chopped basil (other topping possibilities: ginger, nutmeg, cayenne, yogurt, cilantro).


Chef at Nutiva
Shanna Rader, Nutiva's Staff Chef, is an enthusiastic foodie. Inspired by world travels, Shanna has been developing various styles of cooking for over 20 years.
With creativity and warmth she creates fresh and healthy meals to inspire and nourish others. She’s an advocate for plant-based diet, holistic nutrition, superfoods and living with joy!
“I have a passion to bring people together around healthy creative and delicious foods.”

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