Description
A comforting and creamy roasted pumpkin soup featuring tender pumpkin flesh blended with aromatic spices and a touch of coconut milk or cream, topped with toasted pepitas for a delightful crunch.
Ingredients
Units
Scale
Main Ingredients
- 4 tablespoons olive oil, divided
- One 4-pound sugar pie pumpkin
- 1 large yellow onion, chopped
- 4 large or 6 medium garlic cloves, pressed or minced
- 1/2 teaspoon sea salt
- 1/2 teaspoon ground cinnamon
- 1/2 teaspoon ground nutmeg
- 1/8 teaspoon cloves
- Tiny dash of cayenne pepper (optional, if you like spice)
- Freshly ground black pepper
- 4 cups (32 ounces) vegetable broth
- 1/2 cup full fat coconut milk or heavy cream
- 2 tablespoons maple syrup or honey
- 1/4 cup pepitas (green pumpkin seeds)
Instructions
- Preheat and Prepare Pumpkin: Preheat the oven to 425°F (220°C) and line a baking sheet with parchment paper. Carefully halve the pumpkin and scoop out the seeds, reserving them if you want to roast later. Cut the halves into quarters, brush 1 tablespoon olive oil on the flesh side, and place cut side down on the baking sheet. Roast for at least 35 minutes or until the flesh is fork-tender. Let cool briefly.
- Sauté Aromatics: In a large Dutch oven or heavy-bottomed pot, heat the remaining 3 tablespoons olive oil over medium heat until shimmering. Add chopped onion, minced garlic, and sea salt. Stir occasionally and cook for 8 to 10 minutes until the onion is translucent and fragrant.
- Prepare Pumpkin Flesh: While onions cook, peel the skin off the roasted pumpkin quarters and discard the skin. Add the pumpkin flesh to the pot with the cooked onions and garlic.
- Add Spices and Broth: Stir in ground cinnamon, nutmeg, cloves, optional cayenne pepper, and freshly ground black pepper to the pot. Break up the pumpkin flesh with your spoon to help incorporate the spices evenly. Pour in the vegetable broth and bring the mixture to a boil. Reduce heat and let simmer for about 15 minutes to allow flavors to meld.
- Toast Pepitas: While the soup simmers, toast pepitas in a medium skillet over medium-low heat. Stir frequently until they are golden, fragrant, and slightly popping, about 5 to 7 minutes. Remove from heat and let them cool.
- Blend the Soup: After simmering, stir in coconut milk and maple syrup. Remove from heat and allow the soup to cool slightly. Blend the soup until creamy using an immersion blender in the pot or a stand blender in batches, being cautious of hot steam. Blend until smooth and creamy.
- Adjust Flavor and Serve: Taste the soup and adjust sweetness or creaminess by adding more maple syrup or coconut milk if desired. Ladle into bowls and garnish with toasted pepitas. Serve warm.
- Storage: Cool leftover soup completely before refrigerating in an airtight container for up to 4 days or freezing for up to 3 months.
Notes
- Inspired by The Picnic House’s pumpkin soup in Portland, adapted from curried butternut soup recipes.
- To make dairy-free, use coconut milk instead of heavy cream.
- For a vegan option, use coconut milk and maple syrup.
- Kabocha or butternut squash can be substituted for pumpkin.
- Using canned pumpkin purée (2 to 3 cans, 15 oz each) is a shortcut; skip roasting steps and add purée in step 4.
- To roast pumpkin seeds: clean and dry seeds, toss with olive oil, salt, and optional seasonings, then bake at 350°F (175°C) for 13-16 minutes until toasted.
Nutrition
- Serving Size: 1 bowl (approx. 1.5 cups)
- Calories: 220 kcal
- Sugar: 7 g
- Sodium: 520 mg
- Fat: 15 g
- Saturated Fat: 6 g
- Unsaturated Fat: 8 g
- Trans Fat: 0 g
- Carbohydrates: 20 g
- Fiber: 3 g
- Protein: 3 g
- Cholesterol: 0 mg
