Lunch, Dinner – Curried Apple Pumpkin Soup

Fall’s first cool breeze, and leaves that float lazily to the ground. These are the first signs of a season’s change, and with that a craving for the basic comfort of soup.

This soup is like a perfect fall vitamin – full of the good stuff to help prepare your body for the coming cold. It is perfect for a meal to go in a cup. Equally delish as a main, with some toasted pumpkin seeds as croutons and perhaps a little shaved cheese or brewer’s yeast to top.


• 4 Macintosh apples* – peeled, cored and chopped
• 1 tablespoon butter
• 1 onion, finely chopped
• 2 cloves garlic, crushed
• 1 tablespoon medium curry powder
• 1 teaspoon ground cumin or toasted cumin seeds
• 1 (15 ounce) can organic pumpkin puree
• 4 cups chicken or vegetable broth
• 1 cup water
• 1 teaspoon organic maple syrup

*you can substitute one or two Mac’s for Grannie Smith – it will give it a tarter flavour – we prefer this, but most people prefer the sweetness of the Mac.

The photo to the left – is a good size to cut the apples to.


1. Melt butter in a large saucepan over medium heat. Add onion, garlic, curry, and cumin; sauté, stirring often, until onion is soft and your kitchen smells fragrant.
2. Stir in apples, pumpkin, broth, water, and maple syrup. Bring to a gentle boil, stirring often. Cover, and reduce heat to low. Simmer for 20 minutes, stirring occasionally.
3. Puree soup in a food processor or a blender.
4. Return soup to saucepan; reheat, over low heat.

Keeps in the fridge for 3 days. Can be frozen as well.

Posted in dairy-free, Food Medicine, Gluten-free, Holiday Dinners, nut-free, Nutrition, Recipes.