Pumpkin Soup Recipe

Roasted Pumpkin Soup

Author: Stephanie Kay

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.

  • Author: Stephanie Kay
  • Prep Time: 10 minutes
  • Cook Time: 1 hour
  • Total Time: 1 hour 10 minutes
  • Yield: 4 servings 1x
  • Category: Soup
  • Method: Stovetop



  1. Preheat the oven to 400° F.
  2. 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.
  3. Place pumpkin on a baking tray and roast in the oven for 35-40 minutes until tender.
  4. Once the pumpkin is done roasting, remove it from the oven and allow to cool for 1-2 minutes before handling.
  5. 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.
  6. In a large pot on medium heat, heat butter and add onions to sauté for 3-4 minutes until translucent.
  7. 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.
  8. Add the roasted pumpkin flesh to the pot and stir to combine with onion mixture.
  9. Cover the pumpkin with stock, stir well, and cover to simmer for 20 minutes.
  10. Using an immersion blender, or in batches using a food processor/blender, puree the soup mixture until smooth.
  11. Season with more sea salt to taste if needed.
  12. Garnish with roasted pumpkin seeds and extra chilli flakes.
  13. Enjoy!


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.