Cozy On Up! The Return of Pumpkin Season Is Here


It’s (almost) officially fall, and that can only mean one thing… PUMPKIN SEASON is upon us! 🎃

But if you’ve got food allergies, you can’t just run to Starbucks for a Pumpkin Spice Latte (hello cross-contact!) or buy pre-made soup at the grocery store (too many label red flags!). Not only may those foods not be safe to consume, but they’re often filled with extra sugar, additives, and preservatives many of us would prefer to avoid.

As members of the food allergy community, we know how important overall health and wellbeing is! That’s why we’re sharing two real-food recipes using everyone’s fave fall ingredient: Gingery Pumpkin Lentil Soup with Spicy Caramelized Mushrooms and 5-Minute Pumpkin Spice Latte. These homemade versions take a bit more work, but the results are oh-so worth it. Plus, they’re adaptable and can accommodate for all of the top 9 allergens (substitutions noted below).

As we head into cold & flu season—and a possible new COVID wave—we’re reminded that food is medicine. That’s why we’re sweetening our pumpkin spice latte with honey for its antioxidant and antimicrobial properties and adding garlic, mushrooms, AND turmeric to our soup for a welcome immunity boost. Nourishing soups are a great way to support your immune system naturally—bonus if they’re loaded with medicinal spices!

So, what are you waiting for? Eat up, and enjoy gourd vibes only this fall. ✌️

— Holly and the Allergy Amulet Team

Gingery Pumpkin Lentil Soup with spicy Caramelized Mushrooms

Total Time: 30 to 35 minutes // Makes 4 servings

For the Soup:

  • 1 Tbsp olive oil

  • 1 yellow or white onion, peeled and diced

  • 1 (~2 lb) pumpkin, peeled and cut into 1-inch cubes

  • 3/4 cup red or yellow lentils, washed and drained

  • 1 Tbsp grated fresh ginger

  • 2 cloves garlic, peeled and minced

  • 1 tsp ground turmeric

  • 2 tsp sea salt

  • 1 quart (4 cups) vegetable stock

  • 1 cup coconut milk (or sub heavy cream)*

For the Spicy Caramelized Mushrooms:

  • 1 to 2 Tbsp butter (or sub vegan butter or olive oil)

  • 7 to 8 ounces sliced shiitake mushrooms

  • 1 pinch red pepper flakes (optional)

  • 1 pinch each sea salt and black pepper

  • 1/4 tsp garlic powder


  1. Heat olive oil in a Dutch oven or stockpot over medium-low heat. Add onion. Sauté 4 to 5 minutes, or until onion is soft and translucent.

  2. Reduce heat to low. Add pumpkin cubes, lentils, fresh ginger, garlic, turmeric, and salt. Stir to combine. Add vegetable stock. Cook at a simmer for about 15 to 20 minutes, or until lentils are soft and pumpkin is fork tender.

  3. While soup is simmering, prepare the Spicy Caramelized Mushrooms. Heat butter or olive oil in a large skillet over medium-low heat. Add the mushrooms, red pepper flakes, salt, and pepper. Cook, stirring occasionally, until softened and lightly browned, about 6 to 7 minutes. If the mushrooms are sticking to the pan, add a smidge more butter or oil. Remove from the heat, and toss with garlic powder. Set aside.

  4. Add coconut milk to the soup. Carefully pureé in a blender or with a handheld stick blender until smooth and creamy. Taste and adjust seasonings, if needed.

  5. To serve, pour into bowls, then top with a drizzle of olive oil, crushed red pepper flake, and/or spicy caramelized mushrooms.

*Note: Omit coconut milk or heavy cream if allergic. The soup won’t be as smooth, but will still taste delicious!



5-Minute Pumpkin Spice Latte

Total Time: 5 minutes // Makes 1 latte

  • 3/4 cup milk (we recommend dairy, coconut, or hemp for creaminess, but use your favorite!)

  • 2 to 3 Tbsp pumpkin purée

  • 1/2 teaspoon pumpkin pie spice, plus extra for sprinkling

  • 1 Tbsp honey (or sub maple syrup, if vegan)

  • 1/2 cup strongly brewed coffee

  • 1/2 tsp vanilla extract

  • Whipped cream (dairy or coconut), for topping (optional)


  1. In a small saucepan over medium to low heat, bring milk to a simmer. Do not let boil!

  2. Add pumpkin purée, pumpkin pie spice, and honey. Whisk vigorously to combine (a little separation is natural). If you own a handheld milk frother, you can froth the mixture at this point for extra foam and to further mix.

  3. Remove the saucepan from heat, and add coffee and vanilla extract.

  4. Transfer to a mug, and top with whipped cream and a sprinkle of pumpkin pie spice, if desired!

Health & Wellness, Immune Health, Nutrition, RecipesHolly Whittlefrecipe, recipes for people with food allergies, allergen-free recipes, fall, fall recipes, cooking with pumpkin, healthy foods, Immunity, immune system, healthComment


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