Creamy Roast Pumpkin Soup


  • 4 tablespoons olive oil, divided

  • medium sized 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, if you like spice)

  • Freshly ground black pepper

  • 4 cups vegetable broth

  • ½ cup full fat coconut milk or heavy cream

  • 2 tablespoons maple syrup or honey

  • Topping: herbs of choice and a dash or coconut cream or sour cream

  • Serve with crusty or garlic bread.


Preheat oven to 220 C and oil an oven tray. Carefully halve the pumpkin and scoop out the seeds (you can roast the seeds if you’d like—see note—but you won’t need them for this recipe).

Slice each pumpkin halve in half to make quarters. Brush or rub 1 tablespoon olive oil over the flesh of the pumpkin and place the quarters, onto the baking sheet. Roast for 35 minutes or longer, until the orange flesh is easily pierced through with a fork. Set it aside to cool for a few minutes.

Heat the remaining 3 tablespoons olive oil in a large heavy-bottomed pot over medium heat. Once the oil is hot (but not smoking), add onion, garlic and salt to the skillet. Stir to combine. Cook, stirring occasionally, until onion is translucent, about 8 to 10 minutes. In the meantime, peel the pumpkin skin off the pumpkins and discard the skin.

Add the pumpkin flesh, cinnamon, nutmeg, cloves, cayenne pepper (if using), and a few twists of freshly ground black pepper. Use your stirring spoon to break up the pumpkin a bit. Pour in the broth. Bring the mixture to a boil, then reduce heat and simmer for about 15 minutes, to give the flavors time to meld.

Once the pumpkin mixture is done cooking, stir in the coconut milk and maple syrup. Remove the soup from heat and let it cool slightly. Blend until smooth and ladle into bowls. Sprinkle with some finely chopped fresh herbs of your choice and a dash of coconut or sour cream. Serve with crusty or garlic bread.

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