Roasted Pumpkin Soup

Susan Hoff
October 12, 2021

It's pumpkin season! Pull up a chair and ladle out one of my fall favorites!

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It's not officially fall until you start cooking with pumpkin, right? It's natural sweetness and creamy texture lends itself easily to this warm, cozy, and healthy roasted pumpkin soup recipe! No heavy cream needed!

If you do not want to go through the hassle of cutting up, seeding, and roasting your own pumpkin, you can use canned pumpkin. It won't exude the same amount of flavor as a freshly roasted pumpkin, but it will work in a pinch! Just skip steps 1-2 and substitute in 2 cans of puréed pumpkin in step 3. I still recommend blending the soup and having an extra can of pumpkin on hand if you need to thicken the consistency.

Enjoy pulling up a chair and digging into one of my fall favorites!


(Serves: 4-6 | Prep Time: 1hr 15min)

- 4 Tbsp. olive oil

- 1 medium sugar pie pumpkin

- 1 yellow onion, chopped

- 5 garlic cloves, pressed

- ½ tsp. salt

- ½ tsp. cinnamon

- ½ tsp. nutmeg

- dash of cloves

- dash of cayenne

- dash of pepper

- 4 cups vegetable broth

- ½ cup coconut milk

- 1-2 Tbsp. raw, local honey

- a handful of roasted pepitas

- a few sprigs of cilantro, for garnish


1. Preheat your oven to 425°F. Cut your pumpkin in half and scoop out the seeds. You can keep them and roast them later for a delicious fall snack! But, they are not needed in this recipe.

2. Cut the pumpkin into quarters and drizzle 1 Tbsp. olive oil over it. Place the quarters, flesh-side down, onto a baking sheet and roast for about 30-40 minutes, or until you can pierce the outside of the pumpkin easily with a fork. While this cooks, you can start cutting up your veggies.

3. Heat a Dutch oven over medium heat and add in 3 Tbsp. olive oil. Once hot, add in the onion, garlic, and salt. Stir occasionally for about 8 minutes. Meanwhile, peel the pumpkin skin off and add the flesh into the pot.

4. Add the cinnamon, nutmeg, cloves, cayenne, and pepper. You can mash the pumpkin up a little as you stir. Then, pour in the vegetable broth and bring everything to a boil. Once it starts boiling, reduce heat and let simmer for about 15 minutes.

5. After the flavors have had time to meld together, add in the coconut milk and honey. Remove the Dutch oven from heat and allow your soup to cool for a few minutes.

6. Pour the soup, one batch at a time, into a blender to create that beloved, creamy texture. Since it will still be pretty warm, be careful of the steam that might leak out from the blender's lid.

7. Ladle the blended soup into serving bowls. Sprinkle with roasted pepitas and a few sprigs of cilantro for color.

8. Soup's on!

Oath & Grind By Susan Hoff
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