Roasted Pumpkin Soup
Made with fragrant spices and freshly roasted pumpkin, this roasted pumpkin soup is filled with all of the flavours of fall!
Pumpkins are for more than just carving, pies and lattes! While making a pumpkin pie is as easy as running to the store to buy a can of purée, and carving just means looking for the biggest and baddest one, cooking with pumpkin means being a little bit more adventurous, and this roasted pumpkin soup does just that.
There are in fact 40 different varieties of pumpkin, and while some are great for decorating and carving jack-o’-lanterns, they are less than ideal for cooking as they have very little flavour. The best pumpkins for cooking are those that are sweet, colourful, and incredibly creamy in texture. Often referred to as “sweet pumpkins” or “sugar pumpkins” in stores or farmers’ markets, these are the best pumpkins for roasting, cooking, baking, grilling or puréeing.
When cooking with pumpkin, you can treat it like any other winter squash; simply slice it open, remove the seeds and roast, steam or bake it. Not only is the pumpkin flesh great for soups and stews, but the seeds make a healthy snack or soup topping. Simply bake them in the oven for a crispy, crunchy and savoury snack.
More Fall Soup Recipes:
The spices in this roasted pumpkin soup are a suggested starting point. If you love spice, you can amp it up by adding more, or if you prefer less spice, you can dial them back for a more subtle flavour.
- 1.5kg-2kg edible pumpkin
- 1 yellow onion, diced
- 3 cloves garlic, minced
- 1 tablespoon butter
- 1 teaspoon ground coriander
- 1 teaspoon ground cumin
- 1/2 teaspoon crushed chillies
- 1/4 teaspoon sea salt
- 1 litre chicken or vegetable broth
- Preheat the oven to 400° F.
- Roast the pumpkin. Keeping the flesh on, cut the pumpkin in half vertically and remove the seeds from each side. Once seeds have been removed, cut the pumpkin halves into two to make quarter slices.
- Place pumpkin on a baking tray and roast in the oven for 35-40 minutes until tender.
- Once the pumpkin is done roasting, remove it from the oven and allow to cool for 1-2 minutes before handling.
- When the pumpkin has cooled, using a knife or a spoon, remove the flesh from the skin. Discard the skin and set the flesh aside while you prepare the base for the soup.
- In a large pot on medium heat, heat butter and add onions to sauté for 3-4 minutes until translucent.
- Add the garlic, coriander, cumin and chillies to the pot and allow to cook for another 1 minute until garlic has softened and spices are fragrant. Season with sea salt.
- Add the roasted pumpkin flesh to the pot and stir to combine with onion mixture.
- Cover the pumpkin with stock, stir well, and cover to simmer for 20 minutes.
- Using an immersion blender, or in batches using a food processor/blender, puree the soup mixture until smooth.
- Season with more sea salt to taste if needed.
- Garnish with roasted pumpkin seeds and extra chilli flakes.
To roast the pumpkin seeds, simply remove cleanse and rinse the seeds to remove any added flesh, and pat to dry. Place them on a baking sheet with a small drizzle of olive oil, season with sea salt and bake at 300°F for 15-20 minutes until toasted golden brown.
- Serving Size: 1 serving
- Calories: 192 calories
- Sugar: 18 grams
- Fat: 4 grams
- Carbohydrates: 41 grams
- Fiber: 3 grams
- Protein: 6 grams
Keywords: easy, halthy