Recipe: Roasted Pumpkin Soup

roasted pumpkin soup

This is an experimental recipe for me.  I’ve never tried to cook with fresh pumpkin before!  Canned?  Yes.  Fresh?  No.

When things (muffins, ice cream, coffee drinks, etc) are “pumpkin-flavored” this has very little to do with pumpkin.  It has more to do with spices like cloves, cinnamon, or nutmeg.  Pumpkin tastes similar to it’s squash cousins, not like a pie.

So I decided to make a savory pumpkin soup.  I’m pleasantly surprised by how filling it is considering how few calories it has.  I also toasted the seeds to use as a garnish and a snack.  (Those are not light on the calorie scale)


  • 3 small or 2 medium pumpkins
  • 2 tbsp coconut oil
  • 1 yellow onion
  • 4 garlic cloves
  • 1 cup unsweetened rice milk
  • spices: curry powder, turmeric*, chili pepper**
  • salt to taste
  • 2 tbsp raw sugar
  • 7 cups water

* I’m on a turmeric kick lately after reading some articles about the health benefits like This One.

** Skip the chili pepper if you’re a spice-baby


  1. Roast pumpkins ( I did this the night before ).  Cut the pumpkins in half lengthwise, scoop out the seeds and gunk (reserve the seeds).  Place open side down on a roasting pan lined with tin foil.  Roast for 1 hour at 350 degrees.  Allow to cool, then scoop out the flesh with a big metal spoon.
  2. In a soup pot, heat coconut oil over medium heat.  Add chopped onion and stir until fragrant.
  3. Add minced garlic and spices (to taste.  I didn’t measure.  How much?  A lot!)
  4. Saute a few more minutes until garlic is fragrant.  Add pumpkin and mix well.
  5. Add water and bring to a boil
  6. Lower heat and simmer about 45 minutes
  7. Add sugar (omit if desired) and salt to taste
  8. Puree using an immersion blender or in batches in a standing blender (allow to cool first if using standing blender)
  9. Stir in rice milk (if desired)
onions, garlic and spices
simmer 45 min

Pumpkin seeds: rinse off gunk and allow to dry over night.  Toss in a little oil (I used coconut), same spices as soup, and salt.  Roast in oven at 350 degrees until brown and crunchy.  About 30-45 min.

toasted seeds

Nutritional Information (Soup not including seeds) 6 servings:

129 calories, 22 g carbohydrate, 5 g fat, 2 g protein

3 thoughts on “Recipe: Roasted Pumpkin Soup

  1. I see roasted pumpkin nuts uncovered/unshelled in a soup, sure it tastes delectably amazing! but how shall we eat the nuts? it would be tasking unshelling those tiny seeds though. Why not grinding it with the nuts? 🙂

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