Description
This creamy roasted pumpkin soup features tender, flavorful pumpkin roasted to perfection and blended with warm spices, garlic, onions, and a touch of coconut milk or cream for ultimate richness. Toasted pepitas add a delightful crunch to this comforting, wholesome soup perfect for chilly days or any time you crave a cozy bowl of goodness.
Ingredients
Units
Scale
Soup
- 4 tablespoons olive oil, divided
- One 4-pound sugar pie pumpkin
- 1 large yellow onion, chopped
- 4 large or 6 medium garlic cloves, pressed or minced
- 1/2 teaspoon sea salt
- 1/2 teaspoon ground cinnamon
- 1/2 teaspoon ground nutmeg
- 1/8 teaspoon cloves
- Tiny dash of cayenne pepper (optional, if you like spice)
- Freshly ground black pepper
- 4 cups (32 ounces) vegetable broth
- 1/2 cup full fat coconut milk or heavy cream
- 2 tablespoons maple syrup or honey
Topping
- 1/4 cup pepitas (green pumpkin seeds)
Instructions
- Preheat and prepare pumpkin: Preheat the oven to 425°F and line a baking sheet with parchment paper. Halve the pumpkin and scoop out the seeds, reserving seeds if you want to roast them later. Quarter the pumpkin, brush 1 tablespoon of olive oil on the flesh, and place cut side down on the baking sheet. Roast for 35 minutes or until soft and easily pierced with a fork. Let cool slightly.
- Sauté aromatics: While pumpkin is roasting, heat remaining 3 tablespoons olive oil in a large Dutch oven or heavy pot over medium heat. Add chopped onion, garlic, and sea salt. Cook stirring occasionally until the onions are translucent, about 8 to 10 minutes.
- Prepare pumpkin: Peel the skin off the roasted pumpkin quarters and discard the skin. Add pumpkin flesh to the pot with onions and garlic. Stir in cinnamon, nutmeg, cloves, cayenne (if using), and freshly ground black pepper. Break up the pumpkin slightly with your spoon.
- Simmer soup: Pour in vegetable broth, bring to a boil, then lower heat and simmer for 15 minutes to allow flavors to meld.
- Toast pepitas: While soup simmers, toast pepitas in a medium skillet over medium-low heat, stirring frequently until fragrant, golden, and slightly popping. Remove from heat and let cool in a bowl.
- Add cream and sweetener: Stir coconut milk (or heavy cream) and maple syrup (or honey) into the soup. Remove from heat and let cool slightly.
- Blend soup: Use an immersion blender directly in the pot or transfer soup in batches to a stand blender to purée until smooth. Use a kitchen towel to protect from steam when blending. Return blended soup to serving bowl.
- Adjust seasoning and serve: Taste and adjust sweetness or creaminess as desired by adding more coconut milk or maple syrup. Ladle soup into bowls and sprinkle toasted pepitas on top. Serve warm.
- Store leftovers: Allow leftover soup to cool completely, then refrigerate in a sealed container for up to 4 days, or freeze for up to 3 months.
Notes
- Soup inspired by the pumpkin soup at The Picnic House, Portland, adapted from a curried butternut soup.
- Make it dairy-free by using coconut milk instead of heavy cream.
- Make it vegan by using coconut milk and maple syrup.
- Substitute kabocha or butternut squash for the pumpkin.
- Use canned pumpkin purée (2 to 3 cans, 15 oz each) instead of roasting: skip roasting steps and add purée in step 4. Blend well for smooth texture.
- To roast pumpkin seeds: clean seeds thoroughly, toss with olive oil, salt, and optional seasonings like brown sugar and curry powder. Roast on parchment-lined tray 13–16 minutes until fragrant and toasty.
Nutrition
- Serving Size: 1 bowl (approximately 1½ cups)
- Calories: 210
- Sugar: 6g
- Sodium: 450mg
- Fat: 14g
- Saturated Fat: 6g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 20g
- Fiber: 3g
- Protein: 3g
- Cholesterol: 15mg
