Creamy Roasted Pumpkin Soup with Spiced Coconut Milk and Toasted Pepitas Recipe
This creamy roasted pumpkin soup combines the natural sweetness of sugar pie pumpkin with warm spices and a touch of coconut milk for a rich, comforting bowl. Roasting the pumpkin enhances its flavor before blending it into a smooth, velvety soup topped with toasted pepitas for a delightful crunch. Perfect for autumn or anytime you crave a hearty, nutritious soup.
- Prep Time: 15 minutes
- Cook Time: 1 hour 10 minutes
- Total Time: 1 hour 25 minutes
- Yield: 4 servings
- Category: Soup
- Method: Roasting
- Cuisine: American
- Diet: Vegetarian
Ingredients
Soup
- 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
- ½ teaspoon sea salt
- ½ teaspoon ground cinnamon
- ½ teaspoon ground nutmeg
- ⅛ teaspoon cloves
- Tiny dash of cayenne pepper (optional)
- Freshly ground black pepper, to taste
- 4 cups (32 ounces) vegetable broth
- ½ cup full fat coconut milk or heavy cream
- 2 tablespoons maple syrup or honey
Toppings
- ¼ cup pepitas (green pumpkin seeds)
Instructions
- Preheat and Prepare Pumpkin. Preheat your oven to 425°F (220°C) and line a baking sheet with parchment paper for easy cleanup. Carefully halve the pumpkin and scoop out the seeds. You can save the seeds to roast separately if you wish.
- Roast Pumpkin. Slice the pumpkin halves into quarters. Brush or rub 1 tablespoon of olive oil over the flesh side of each quarter and place them cut-side down on the baking sheet. Roast in the preheated oven for about 35 minutes or until the flesh is fork-tender. Remove from oven and let cool slightly.
- Sauté Aromatics. While the pumpkin cools, heat the remaining 3 tablespoons of olive oil in a large Dutch oven or heavy-bottomed pot over medium heat. Once shimmering, add the chopped onion, garlic, and sea salt. Stir occasionally and cook until onions become translucent, approximately 8 to 10 minutes.
- Prepare Pumpkin Flesh. Peel the skin off the roasted pumpkin quarters and discard the skin. Add the pumpkin flesh to the pot with the sautéed onions and garlic. Stir in ground cinnamon, nutmeg, cloves, optional cayenne pepper, and freshly ground black pepper to taste. Break up the pumpkin flesh slightly with your spoon.
- Add Broth and Simmer. Pour in the vegetable broth and bring the mixture to a boil. Reduce heat to low and let it simmer for about 15 minutes, allowing the flavors to meld together.
- Toast Pepitas. While the soup simmers, place the pepitas in a medium skillet over medium-low heat. Stir frequently until the seeds are fragrant, golden brown, and making slight popping sounds. Be careful not to burn them. Remove from heat and transfer to a bowl to cool.
- Blend Soup. Once the soup is cooked, stir in the coconut milk and maple syrup. Remove the pot from heat and let the mixture cool slightly. Use an immersion blender directly in the pot or transfer the soup in batches to a stand blender (taking care with steam). Blend until smooth and creamy.
- Adjust Seasoning and Serve. Taste the soup and adjust sweetness or creaminess by adding more maple syrup or coconut milk if desired. Ladle the soup into bowls, sprinkle toasted pepitas on top, and serve warm.
- Storage. Allow leftover soup to cool completely before transferring to airtight containers. Refrigerate for up to 4 days or freeze for up to 3 months. The soup often tastes better the next day as flavors continue to develop.
Notes
- You can roast the pumpkin seeds separately by cleaning, seasoning, and baking them for a crunchy snack or garnish.
- If you prefer a milder flavor, reduce or omit the cayenne pepper.
- For a creamier texture, heavy cream can be substituted for coconut milk, keeping in mind this will add dairy to the recipe.
- If using a stand blender, blend in small batches and be cautious of hot liquids to avoid spills or steam burns.
- Leftover soup freezes well; thaw in the refrigerator overnight and reheat gently on the stovetop.
