Roasted Pumpkin Soup
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4.7
9 reviews
Excellent
Roasted Pumpkin Soup
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Roasted Pumpkin Soup is made with a whole roasted pumpkin, creamy coconut milk, and spices that will warm you up from the inside out! This healthy recipe is easy and delicious, and perfect for Fall weather.
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Ingredients
Roasted Pumpkin Soup
- 1 pie pumpkin (about 2 to 2.5 pounds)
- 2 tablespoons extra-virgin olive oil , divided
- 1 yellow onion , chopped
- 2 garlic cloves , minced
- 2 inches fresh ginger , minced
- 2 to 3 teaspoons curry powder
- 4 cups water
- 2 teaspoons salt , plus more to taste
- 1/2 teaspoon groud black pepper
- 2 tablespoons maple syrup
- 1/2 cup canned coconut milk
- fresh lemon juice , to taste
Roasted Pumpkin Seeds
- 1 tablespoon extra-virgin olive oil
- 1/2 teaspoon salt
- 1/2 teaspoon garlic powder
- 1/2 teaspoon paprika
- 1 tablespoon maple syrup
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Instructions
- Preheat the oven to 350ºF and cut the pumpkin in half. (Cutting crosswise is the easiest, so you only cut through the hollow part of the pumpkin, instead of around the stem.) Use a spoon to remove the seeds and insides, then brush the cut halves with 1 tablespoon of olive oil and arrange the pumpkin cut-side-down on a rimmed baking sheet. Roast until the shell is dark and easily pierced with a fork, about 45 minutes.
- To make a roasted pumpkin seed topping, clean the pumpkin seeds you scooped out, and dry well with a towel. In a bowl, combine the seeds with 1 tablespoon of olive oil, a 1/2 teaspoon each of salt, garlic powder, and paprika, and 1 tablespoon of maple syrup. Toss well, then spread them out on a baking sheet lined with parchment paper. Add them to another shelf in the 350ºF oven, with the roasting pumpkin, and remove them after 20 minutes. Let them cool completely so they will crisp up.
- While the pumpkin and seeds are roasting, add the other tablespoon of olive oil to a large soup pot over medium-high heat. Saute the onion until softened, about 5 minutes. Add in the garlic, ginger, and curry powder and stir until fragrant, about 1 more minute. Since brands of curry powder can vary, I recommend starting with 2 teaspoons, and you can always add more, if you'd like more curry flavor. (I like to use 3 teaspoons total.)
- When the pumpkin is cooked, use an oven mitt to handle it as you scoop out the cooked flesh with a spoon. Transfer it to a blender, along with the cooked veggies and spices. Add in 3 cups of water, plus the salt, black pepper, and maple syrup. Blend until very smooth.
- Return the blended soup to the large pot on the stove, and add in 1 more cup of water and the coconut milk. Stir well, and bring the soup to a simmer, so it's totally heated through. Adjust any seasoning to taste, adding more salt (I usually add another 1 teaspoon) and a touch of lemon juice, as desired, to help brighten the flavor (I add 1 teaspoon). Serve warm, with the roasted pumpkin seeds on top. Leftovers can be stored in an airtight container in the fridge for up to 5 days.
Notes
- Nutrition information is for 1 of 8 cups of soup, without the roasted pumpkin seeds. This information is automatically calculated, and is just an estimate, not a guarantee.
- If you want to omit the coconut milk, you can swap it for heavy cream or omit it entirely for a slightly less-creamy result.
Nutrition Information
Show Details
Calories
207kcal
(10%)
Carbohydrates
36g
(12%)
Protein
2g
(4%)
Fat
7g
(11%)
Saturated Fat
4g
(20%)
Polyunsaturated Fat
1g
Monounsaturated Fat
3g
Sodium
827mg
(34%)
Potassium
245mg
(7%)
Fiber
10g
(40%)
Sugar
4g
(8%)
Vitamin A
9415IU
(188%)
Vitamin C
6mg
(7%)
Calcium
61mg
(6%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 8Serving
Amount Per Serving
Calories 207 kcal
% Daily Value*
| Calories | 207kcal | 10% |
| Carbohydrates | 36g | 12% |
| Protein | 2g | 4% |
| Fat | 7g | 11% |
| Saturated Fat | 4g | 20% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 3g | 15% |
| Sodium | 827mg | 34% |
| Potassium | 245mg | 5% |
| Fiber | 10g | 40% |
| Sugar | 4g | 8% |
| Vitamin A | 9415IU | 188% |
| Vitamin C | 6mg | 7% |
| Calcium | 61mg | 6% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.7
9 reviews
Excellent
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