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Chinese five-spice pumpkin soup in bowl.

Five Spice Pumpkin Soup Recipe (Full GAPS/Paleo/Keto/Vegan)

  • Author: Christina
  • Prep Time: 15 minutes
  • Cook Time: 30 minutes
  • Total Time: 45 minutes
  • Yield: 6-8 servings 1x
  • Category: Recipes, Soups


This is pumpkin soup for all diets, including vegan!  Use my seasonings as a guide - not the end all, eat all.  For any mention of "small dice", just do your best to cut the ingredient to somewhere near 1/4" pieces. 


  • 4 ounces pancetta or 4-6 strips of bacon, chopped small (leave out for vegan + GAPS diet)
  • Butter, ghee or avocado oil
  • 1 small yellow onion, small dice
  • 2 stalks of celery, small dice
  • 3 cloves garlic, minced (chopped super small, almost to a paste)
  • 2 bay leaves
  • 5 sprigs fresh thyme or parsley stems
  • 1 tablespoon apple cider vinegar (couple small splashes)
  • 6 cups chicken or vegetable stock, no salt added (homemade for GAPS diet)
  • 28-30 ounces pumpkin puree, fresh roasted or canned (1 large can or 2 small)
  • ½-1 teaspoon Chinese five-spice powder
  • freshly grated nutmeg
  • ½ cup heavy cream or coconut milk/cream
  • Kosher salt & ground white pepper, to taste


Crisp the pancetta or bacon (if using)

In a dutch oven or large soup pot, crisp the meat over medium heat with a little olive oil to keep it from sticking. Remove and drain on paper towels, reserve for later.

Combine and simmer the rest of the ingredients

  1. In pancetta drippings left in the pot or with oil/butter/ghee, sauté onions and celery until translucent.
  2. Add bay leaves and garlic, cook a minute, stirring to keep garlic from burning.
  3. Add thyme or parsley, stock, and pumpkin and bring to a simmer.
  4. Reduce heat, and simmer on low for 15 to 30 minutes, even a couple hours.
  5. Remove thyme sprigs and bay leaf.
  6. Blend your soup in batches for the smoothest, silkiest texture, or use an immersion blender for quick smoothing out.
  7. Add Chinese five spice, nutmeg and season to taste with salt.
  8. Optional! Whisk in cream, a dash of Tabasco or Sriracha, or a few dashes of Worcestershire sauce.
  9. Garnish with pancetta, chopped fresh herbs, pomegranate seeds or all three!

Keywords: soup, pumpkin soup recipe, pumpkin soup, giant pumpkin