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Roasted Pumpkin Soup

This delicious, savory soup is not only easy to make, but it is waste free. This recipe uses the pumpkin seeds, flesh, and skin. Give it a try - you won't be disappointed! 

Roasted Pumpkin Soup

Total Time:

1hrs 55mins




1hrs 40mins

Dietary Preference(s):

Vegan, Dairy Free, Fresh, Vegetarian, Plant Based


  • 1 3-4lb sugar pumpkin, stem removed, skin left on, seeds removed (saved) and quartered
  • olive oil
  • salt and pepper
  • 2 tbsp coconut oil
  • 1 small yellow onion, diced
  • 2 garlic cloves, minced
  • 1 tsp minced fresh rosemary
  • 1/2 tsp cinnamon
  • 1/2 tsp clove
  • 1/2 tsp pepper
  • 1 tsp sea salt
  • 2 tbsp maple syrup
  • 3 cups vegetable broth
  • 1 400ml can coconut milk
  • For the roasted seeds (optional):
  • Seeds from the pumpkin (removed from the pulp, rinsed and patted dry)
  • 1 tbsp olive oil
  • 1/2 tsp sea salt
  • 1/2 tsp chili powder
  • 1/2 tsp ground cumin
  • 1/2 tsp ground cinnamon

How to Make It


Preheat the oven to 400F and line a baking sheet with parchment paper.


Add the quartered pumpkin to the parchment paper-lined baking sheet and drizzle with olive oil and season well with big pinches of salt and pepper on each quarter. Roast for 45-60 minutes or until fork tender and skin is easy to pierce with a fork as well. Remove from the oven and set aside.


When the pumpkin is cool enough to handle, peel the skin from the pumpkin and set on a parchment lined baking sheet. Use about half the space of the sheet and on the other half, mix the seeds with the olive oil, salt, chili powder, ground cumin and cinnamon. Roast for 15-20 minutes until the seeds are starting to turn golden brown and the skins are starting to crisp. Set aside.


While the seeds and skin are roasting, start making the soup. To a large pot add the coconut oil over medium heat. Once melted, add diced onion and cook, stirring occasionally, until softened, about 4-5 minutes.


Add the minced garlic and cook for 1-2 minutes, until fragrant. Add the salt, rosemary, cinnamon, clove, pepper and maple syrup. Stir and cook for 1 minute until fragrant.


Add the vegetable broth, coconut milk and roasted pumpkin. Bring to a boil over high heat and then reduce the heat to medium-low, making sure to keep at a simmer. Simmer for 20-25 minutes, until the pumpkin is very tender, stirring occasionally.


Remove the soup from the heat and let cool for a few minutes before blending with a blender of choice. Return the blended soup to the pot, taste and adjust seasoning with more salt and pepper if desired.


Serve soup topped with roasted pumpkin seeds and crispy pumpkin skin. Add a drizzle of olive oil if desired.

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