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Roasted Pumpkin Soup

Oct 26, 2022 | Nutrition

Roasted Pumpkin Soup

A festive seasonal favorite full of roasted pumpkin flavor

View Instructions

Servings

4

Ready In

50min

Calories

250

Good For

Dinner

About this Recipe

It’s that season again, the season where everything comes in pumpkin spice flavor. Yep, I am talking about autumn. Even here in Florida, what could be better than enjoying a big bowl of seasonal soup as the temps begin to drop? 

This creamy delicious soup is made with oven-roasted pumpkin. This adds a more intense savory flavor and makes this specific recipe special. Of course, if you don’t like pumpkin you can always substitute your favorite squash.

You only need a few ingredients to make this comforting recipe and it is naturally healthy, and packed with vitamins and minerals. If you use coconut oil rather than butter, this recipe is perfect for your vegan friends too!

This satisfying pumpkin soup recipe can be made in advance as it will keep for a few days and the flavors will continue to melt together. It also freezes well. Freeze in small portions for perfect meal prep!

Roasted Pumpkin Soup Kokoro Health and Fitness

Ingredients

  • One medium pumpkin
  • One sweet potato
  • 2 tbsp butter or coconut oil
  • 1 onion chopped
  • 2-3 cloves of garlic
  • Small piece of ginger
  • 1 can low-fat coconut milk – reserve half for topping
  • 2 cups low-sodium vegetable stock
  • Spices to taste [around 1/2 tsp of any or all of the following paprika, turmeric, curry powder, salt, and pepper] [a dash of red chili flakes and clove]
  • (Optional for topping roasted pumpkin seeds, chopped parsley, and reserved coconut milk)

This vegan roasted pumpkin soup is savory, creamy, and healthy! It is a fairly quick and easy recipe to make and is full of warm and seasonal flavors.

The soup will keep up to a week in the refrigerator. You can also freeze it for longer storage.

 

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Step by Step Instructions

Step 1

Preheat oven to 425°F

Step 2

Halve the pumpkin and scoop out the seeds. (These can be reserved for roasting and topping if desired. Roasted pumpkin seed recipe) Slice each pumpkin half into quarters. Pierce the sweet potato a few times with a fork. Brush the pumpkin and sweet potato with a little olive oil, place onto a baking sheet, and roast for about 40 minutes.

Step 3

While the pumpkin and sweet potato are cooling, heat a large pot over medium heat with butter or coconut oil. Cook the chopped onion until translucent. Add the garlic and ginger to the pot and cook for an additional minute or two.

Step 4

Peel the flesh from the pumpkin and sweet potato and add it to the pot. Pour in the vegetable stock and HALF of the coconut milk. Add the desired spices. Bring to a boil and simmer for 10 minutes.

Step 5

Remove from heat and use a blender or an immersion blender to blend until smooth and creamy.

Step 6

Taste and adjust spices if necessary. Garnish with a swirl of coconut milk, roasted pumpkin seeds, and chopped parsley.

Nutrition

If you want more protein in this dish, feel free to top it with some chickpeas, nuts, seeds, or even some bacon bits!

  • Protien 15% 15%
  • Carb 60% 60%
  • Fat 25% 25%
soup in white ceramic bowl

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