I’ll Have Soup and a Mini-View, Please!

Oct 5, 2020 | Body, Food, Planet

It’s the first week of October and Meat Free Monday, so we asked Good4All Advisory Team member, Renee D. to share a favorite Autumn soup recipe. First, we asked her a few questions, not an interview, a mini-view:

G4A: What inspires you about the Good4All Experience? 

Renee: It’s so positive! In these challenging times, here’s a simple way for ANYONE to make a difference to themselves, other people, AND the planet!

G4A: You have eaten mostly plant-based for over 25 years. As a retired nurse, does Meat Free Monday make sense to you?

Renee: I’m a big advocate of Meat Free Monday! What we choose to put in our bodies is crucially important. We have a lot more ability to influence our well-being than people think.  From our immune system and overall health to our environment. That is empowering to me!”

G4A: What’s your favorite quote?

Renee: “Let food be thy medicine and medicine be thy food,” Hippocrates.

G4A: If we were playing the party game “Two Truths and a Lie”, what’s your go-to truth that surprises people?

Renee: I attended the Beatle’s last concert in 1966 at Candlestick Park in San Francisco. I was 12 and my beloved big brother, Michael, who’s now passed away, took me. It’s a beautiful memory I’ll always treasure!

Renee at 12, off to see the Beatles last concert at Candlestick Park, 1966.

Renee’s Easy Pumpkin Soup 

Perfect Autumn meal: pumpkin soup, salad, and crusty bread.

Servings: 4


  • •2 cans organic pumpkin purée
  • *optional: 2 cups cauliflower florets (More veggies, slightly thicker)
  • •1/2 onion chopped finely
  • •1 tablespoon olive oil 
  • •2-4 cloves garlic minced
  • •4 cups vegetable broth (I like Rapunzel low sodium or with Herbs Vegetable Bouillon)
  • •1/2-1 tablespoon curry powder 
  • •1 (13.5 ounce) coconut milk
  • •Salt & pepper to taste


1. Sauté the onion (and cauliflower if you choose to add it) in the oil in a large pot over medium-high heat until translucent (5-7 minutes) – it’s ok if it lightly browns.

Pumpkin soup on the stove!

2. Add the garlic and cook for 30 seconds.

3. Stir in the pumpkin purée, vegetable broth (or water and bouillon), and curry powder. Increase the heat and bring it to a boil. 

4.  Once boiling, turn the heat down a bit and simmer the soup for 20-30 Minutes to meld flavors and reduce.

5.  Stir in the coconut milk and simmer for another 10-15 minutes. Blend with an immersion blender or carefully blend in Vitamix or blender in small batches. 

6. Season soup with salt & pepper as needed. 

Recipe Notes

•You can use fresh pumpkin purée instead of canned if you have some on hand.

•If you want to add more zing, add some fresh ginger to the soup at the same time as the garlic. Adjust curry powder to your liking.  

Renee embracing G4A in a tropical location.

Renee D. is a retired Labor and Delivery Nurse, community volunteer, mother of 5, and grandmother of 7.  She is on the Advisory Team of the Good4All Experience.