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Roasted Pumpkin Soup Recipe: A Seasonal Eating Favorite

Updated: Nov 6

Savor the flavors of the season with this comforting Roasted Pumpkin Soup. Full of heartwarming spices and the rich, earthy sweetness of oven-roasted pumpkin, it's the perfect starter for your harvest feast or as a meal on its own.

a bowl of pumpkin soup with toasted pumpkin seeds and a side of cinnamon bread on a wood table with autumn inspired decor
Roasted Pumpkin Soup topped with a drizzle of coconut milk and toasted pumpkin seeds with a side of cinnamon bread. A favorite seasonal eating recipe.


Roasted Pumpkin Soup Recipe

The Benefits of Seasonal Eating

Why Pumpkin is a Superfood

Tips for Selecting and Storing Pumpkins

What is a Sugar Pumpkin

Pairing Ideas for Pumpkin Soup

How to Make Homemade Toasted Pumpkin Seeds

FAQs about Pumpkin Soup Recipe

The Benefits of Seasonal Eating

Adopting a seasonal eating habit is like embarking on a delightful culinary journey with nature's calendar as your guide. Every bite of this Roasted Pumpkin Soup not only immerses you in autumn's vibrant symphony of flavors, but also brings with it a host of benefits.

The most immediate advantage is the superior taste and texture of fresh, in-season produce; your taste buds will revel in the earthy sweetness of a pumpkin harvested at its peak. Furthermore, consuming seasonal foods like pumpkins supports local farmers and agriculture, fostering a more sustainable food economy.

Seasonal eating also reduces your environmental footprint by eliminating the need for long-distance transportation and storage of out-of-season produce. So, by relishing this hearty pumpkin soup, you're not just treating yourself to a deliciously warming dish, but also making a choice that is beneficial to your health, community, and planet.


Why Pumpkin is a Superfood

Pumpkins, often the centerpiece of fall décor and Halloween festivities, are more than just eye-catching ornaments. They represent a powerhouse of nutritional benefits, earning them the well-deserved title of "superfood".

Rich in Vitamin A, a key player in maintaining healthy vision, skin, and immune system, just one serving of pumpkin can fulfill your daily requirement of this vital nutrient.

The vibrant orange hue of pumpkin is a telltale sign of its high beta-carotene content. This antioxidant not only enhances the immune system but also protects the body's cells from harmful free radicals.

Pumpkins are also an excellent source of dietary fiber. A diet rich in fiber aids in digestion, helps to keep you feeling full for a prolonged period, and may contribute to weight loss.

So, the next time you enjoy a bowl of our Roasted Pumpkin Soup, remember, you're not just indulging in a seasonal delight but also nourishing your body with some nature's best offerings.


Tips for Selecting and Storing Pumpkins: Your Quick Guide

Finding the perfect pumpkin for your seasonal dishes can seem like a daunting task, especially with the overwhelming varieties available in the market. Let's cut through the confusion together!

When selecting a pumpkin, look for one with a firm, smooth skin, free of cuts or bruises. A consistent orange color all over is a good sign of ripeness. Don't forget to pick the pumpkin up; it should feel heavy for its size.

Now, you've found the perfect pumpkin, how do you keep it fresh? Easy! Store it in a cool, dry place away from direct sunlight.

If you are storing cut pumpkin, wrap it tightly in plastic wrap and refrigerate it, ideally using it within a week.

With these tips, you are ready to embrace the vibrant, authentic, and heartwarming experience of seasonal eating with our Roasted Pumpkin Soup. Happy pumpkin picking!


What is a Sugar Pumpkin? A Brief Primer

Sugar pumpkins, also known as pie pumpkins, are culinary gems hidden in a compact, round shell. Smaller in stature compared to their ornamental counterparts, they are distinguished by their dense, sweet, and less stringy flesh, making them ideal candidates for cooking and baking.

While their name might suggest a dessert-oriented purpose, sugar pumpkins are versatile, gracing both sweet and savory dishes with their warm, earthy notes.

To unravel the mystery further, the primary difference between sugar and carving pumpkins lies in their texture and flavor. The larger carving pumpkins, although perfect for Halloween festivities, typically have watery, bland, and fibrous flesh, which does not lend itself well to culinary use. On the other hand, sugar pumpkins, with their robust flavor and pliable texture, are the go-to choice for kitchen endeavors.


Pairing Ideas for Pumpkin Soup

The rich, earthy undertones and creamy texture of our Pumpkin Soup recipe call for complementary pairings that balance its hearty character. A fresh, crusty loaf of bread serves as the perfect companion to the soup, soaking up its flavor and adding a delightful crunch to each bite.

If you prefer a lighter option, a vibrant Autumn salad with crisp greens, pear or apple slivers and a tangy vinaigrette offers a refreshing contrast.

For the wine connoisseurs, a glass of medium-bodied Chardonnay with its fruity undertones or a light Pinot Noir can enhance the warm spices in the soup.

Lastly, don't shy away from experimenting with your own pairings. The beauty of seasonal eating lies in exploring the symphony of flavors it offers.


How to Make Homemade Toasted Pumpkin Seeds

Step into the world of DIY culinary delights with this simple and fun guide on making homemade toasted pumpkin seeds. Perfect as a nutritious snack or a crunchy garnish for your delectable Pumpkin Soup, these toasted seeds are the epitome of seasonal eating and sustainable cooking.

Start by separating the seeds from your sugar pumpkin's pulp. Rinse them thoroughly under cold water, pat dry, and spread them out on a baking tray. Drizzle a bit of olive oil, making sure each seed gets its share of this liquid gold. Season them with your choice of spices – a pinch of salt, maybe some paprika or even a sprinkle of cinnamon for a sweet twist.

Preheat your oven to 350°F (175°C). Pop the tray in and let the seeds toast for about 20-25 minutes or until they turn a beautiful golden brown. Remember to give them a good stir halfway through to ensure even toasting.

And there you have it! Homemade toasted pumpkin seeds, ready to be nibbled on their own or to add a delightful crunch to your Pumpkin Soup. So don't throw those seeds away next time - turn them into a tasty, healthy treat instead!


Roasted Pumpkin Soup Recipe

pumpkin soup topped with a drizzle of coconut milk and toasted pumpkin seeds with sliced cinnamon baguettes on side on a wood table with autumn inspired lighting and decor
This Pumpkin Soup Recipe is quick, easy and delicious.

Servings: 6

Prep time: 15 minutes

Cook time: 75 minutes


  • 1 medium (4 lb) sugar pumpkin

  • 1 medium onion, diced

  • 4 cups vegetable broth

  • 1 cup full fat coconut milk

  • 2 tablespoons olive oil

  • Salt and pepper to taste

  • 4 cloves of garlic, minced

  • 1 teaspoon ground cinnamon

  • 1/2 teaspoon ground nutmeg

  • Garnish: Toasted or regular pumpkin seeds, sprinkle of cinnamon and a drizzle of cream (full fat coconut milk)


  1. Preheat your oven to 400°F (200°C). Cut the pumpkin in half and scoop out the seeds. Drizzle with 1 tablespoon of olive oil, and season with salt and pepper. Arrange on a baking sheet, flesh side down and roast in the preheated oven for about 45 minutes, or until tender and lightly caramelized.

  2. While the pumpkin is roasting, near the end, heat the remaining tablespoon of olive oil in a large pot over medium heat. Add the onion and garlic, and saute until the onion is translucent and the garlic is fragrant, about 3-5 minutes total.

  3. Remove the pumpkin from the oven. Peel the outside skin from the pumpkin using a fork (it will easily peel right off, no need to lift). Slice or chop the roasted pumpkin and add it to the pot, followed by the cinnamon, nutmeg, and vegetable broth. Bring the mixture to a boil, then reduce heat and let simmer for about 15 minutes.

  4. Use an immersion blender to puree the soup until smooth. Stir in the coconut milk and season with additional salt and pepper if needed. (alternately, if you do not have an immersion blender, simply "mush" the pumpkin with a fork inside the pot. This will create a slightly different texture, not as creamy, but still wonderful).

  5. Ladle the soup into bowls and garnish with toasted pumpkin seeds and a drizzle of cream (coconut milk) before serving.

This Roasted Pumpkin Soup, with its velvety texture and autumnal flavor profile, is a must-have addition to your seasonal feast. Enjoy it as a warming precursor to your meal, or serve it as a light lunch or dinner with a crusty piece of bread and perhaps a fall inspired side salad.

Note: see FAQs below if considering substituting the full fat coconut milk

Also in this article:

The Benefits of Seasonal Eating

Why Pumpkin is a Superfood

Tips for Selecting and Storing Pumpkins

What is a Sugar Pumpkin

Pairing Ideas for Pumpkin Soup

How to Make Homemade Toasted Pumpkin Seeds

FAQs about Pumpkin Soup Recipe


Pumpkin Soup Recipe FAQs

Encountered a hiccup while whipping up your Pumpkin Soup? Worried about missing ingredients? Or simply curious about tweaking the recipe? Here's a roundup of some commonly asked questions that'll help you navigate your culinary journey with ease.

1. What can I use if I don't have fresh pumpkins?

If fresh pumpkins aren't available, canned pumpkin puree can make an excellent substitute. Just remember, one 15-ounce can of pumpkin puree is equivalent to nearly 2 cups of fresh pumpkin.

2. How can I make my Pumpkin Soup creamier?

Adding a dollop of cream at the end of cooking can give your Pumpkin Soup a richer, creamier texture. For a vegan alternative, consider using coconut cream.

3. Can I freeze Pumpkin Soup?

Absolutely. Pumpkin Soup freezes wonderfully. Just make sure to cool it thoroughly before transferring it to an airtight container. When you're ready to feast, defrost it in the fridge overnight and reheat gently on the stove.

4. What should I serve with Pumpkin Soup?

Pumpkin Soup pairs well with a crusty bread roll, a hearty salad, or a toasted sandwich. Don't forget to garnish it with your homemade toasted pumpkin seeds for a delightful crunch!

5. Any tips for enhancing the flavor?

Roasting the pumpkin before blending can deepen the flavor significantly. Additionally, spices like nutmeg, cinnamon, or even a dash of cayenne pepper can add a flavorful twist to your Pumpkin Soup.

6. Can I use regular coconut milk or another milk source instead of full fat coconut milk?

Full fat coconut cream is a healthier alternative to heavy whipping cream. This would be the only substitute. Regular coconut milk, dairy milk or nut milk choices will be too runny.


Other Autumn Recipes:

Pumpkin Oat Seed Power Bar Recipe

Healthy Pumpkin Fudge Recipe

Pumpkin Chia Mousse Recipe

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