Description
This Roasted Garlic Sage Pesto Pumpkin Soup with Spicy Fried Pumpkin Seeds is a comforting and flavorful fall-inspired dish. Roasting the pumpkin and garlic enhances their natural sweetness, while the sage pesto adds an herbaceous, creamy contrast. The spicy fried pumpkin seeds provide a crunchy topping with a smoky kick. Perfect for cozy dinners, this soup can also be served in edible roasted pumpkin bowls for an impressive presentation.
Ingredients
Scale
Soup
- 1 large sugar or pie pumpkin, cut in half and seeds removed and reserved (plus 4 small ones if making pumpkin bowls)
- 1 tbsp olive oil
- Salt and pepper, to taste
- 6 tbsp unsalted butter
- 2 small shallots, chopped
- 1 tsp fresh thyme, chopped
- 4 cups chicken broth
- 1 cup coconut milk
- 1 cup water
- 1 tsp cayenne pepper (adjust to taste)
- ¼ tsp nutmeg
- 1 tbsp pure maple syrup
- 1 pinch crushed red pepper flakes
- 1 head garlic (for roasting)
Sage Pesto
- 1 clove roasted garlic (or 1 raw garlic clove as substitute)
- 1 cup fresh parsley
- ½ cup fresh sage
- ¼ cup shelled pistachios
- ¼ cup olive oil
- ¼ cup crumbled blue cheese (or substitute with feta or parmesan)
- ¼ tsp pepper
- Salt, to taste
Fried Pumpkin Seeds
- Reserved pumpkin seeds from above
- 1 tbsp coconut milk
- 1 tbsp flour
- 1 tsp chipotle chili powder
- ¼ tsp brown sugar
- ½ tsp pepper
- Lots of salt, to taste
- Olive oil, for frying
Instructions
- Preheat and prepare pumpkin and garlic: Preheat the oven to 400°F (204°C). Cut the pumpkin in half or into fourths, remove and reserve the seeds. Place pumpkin pieces on a baking sheet, rub with 1 tablespoon olive oil, and season with salt and pepper. Chop the top portion off the garlic head to expose cloves, peel excess skin, drizzle with a teaspoon of olive oil, then cover with foil.
- Roast pumpkin and garlic: Roast both the pumpkin and garlic on the same baking sheet for 45 minutes or until the pumpkin is fork-tender and the garlic is golden brown and soft. Remove from oven and let cool for 5 minutes.
- Prepare roasted garlic: Squeeze roasted garlic cloves out of the skin into a bowl, mash well with a fork, and set aside.
- Puree pumpkin: Add roasted pumpkin flesh to a food processor along with 1 cup of chicken broth; puree until completely smooth. Alternatively, mash thoroughly by hand.
- Sauté shallots and herbs: Heat a large pot over medium heat, add butter and chopped shallots, sauté until shallots are soft (about 5 minutes). Add chopped thyme and cook for an additional 30 seconds.
- Simmer soup: Stir in pumpkin puree, remaining chicken broth (3 cups), coconut milk, water, cayenne pepper, nutmeg, maple syrup, and crushed red pepper flakes. Bring the soup to a low simmer and cook for 15-20 minutes to develop flavors.
- Make sage pesto: In a food processor, pulse together roasted garlic, fresh parsley, fresh sage, and shelled pistachios until finely chopped. While processing, slowly stream in olive oil until combined. Add crumbled blue cheese and pulse a few more times until incorporated. Season with salt and pepper to taste.
- Prepare pumpkin seeds: In a bowl, toss the reserved pumpkin seeds with 1 tablespoon coconut milk and 1 tablespoon flour until evenly coated. In a separate small bowl, mix chipotle chili powder, brown sugar, and pepper.
- Fry pumpkin seeds: Heat olive oil in a skillet over medium heat. Once hot, add coated pumpkin seeds and continuously stir with a spoon or spatula until seeds expand and turn golden brown. Remove from skillet, drain on paper towels, then toss immediately with the chili powder mixture and salt to taste. Adjust seasoning as needed.
- Assemble and serve: Ladle the soup into bowls or the roasted pumpkin shells if using. Top each serving with a dollop of sage pesto, a sprinkle of spicy fried pumpkin seeds, and optionally drizzle with coconut milk. Serve immediately and enjoy.
- Optional – pumpkin soup bowls: Scoop out seeds from small pumpkins, rub the insides with olive oil, salt, and pepper. Place on a baking sheet and bake at 400°F for 20-30 minutes until tender but holding shape for serving soup.
Notes
- You can substitute blue cheese in the pesto with feta or parmesan if preferred.
- Cayenne pepper can be adjusted to taste depending on desired spice level.
- Using small pumpkins as edible bowls adds an impressive presentation for serving.
- Be cautious while frying pumpkin seeds to prevent burning; constant stirring is key.
- Leftover soup can be stored in the refrigerator for up to 3 days and reheated gently.
- For a vegan version, substitute chicken broth with vegetable broth and use vegan butter.
Nutrition
- Serving Size: 1 bowl (approx. 350 ml)
- Calories: 320 kcal
- Sugar: 5 g
- Sodium: 550 mg
- Fat: 24 g
- Saturated Fat: 10 g
- Unsaturated Fat: 12 g
- Trans Fat: 0 g
- Carbohydrates: 18 g
- Fiber: 4 g
- Protein: 6 g
- Cholesterol: 30 mg
