Roasted Pumpkin Soup
Soup season is one of my favorites because soups are a great way to nourish the body and get extra veggies in during the cozy months. This Roasted Pumpkin Soup is so flavorful and has a great balance of savory with a touch of sweetness and warming spices.
Why you will love this recipe
- It’s so cozy and nourishing during the cold fall and winter months
- It’s packed with a variety of veggies which provide fiber, antioxidants, and essential vitamins and minerals.
- It’s dairy and gluten free for those with dietary restrictions.
- It’s so flavorful with notes of sweet, savory, and warming spices.
- You can make this as a side dish for the holidays or just to enjoy throughout the week.
What you will need
Pumpkins – I use sugar pie pumpkins in this recipe for the best flavor!
Onion – I use yellow onion but you can use a white onion too.
Garlic – This is an excellent food for a little immune boost as well as a flavor powerhouse!
Broth – You can use either chicken or vegetable broth.
Avocado Oil – This is a healthier cooking oil to use and has a higher smoke point than most oils.
Coconut Milk – This makes the pumpkin soup so creamy! Be sure to use the coconut milk from the can.
Maple Syrup – This adds a touch of sweetness with the soup that I highly recommend.
Sage Leaves – I love the flavor of sage in savory dishes and it pairs especially well with pumpkin! You will want to use fresh sage leaves if possible. If not you can substitute with 1 tsp dried ground sage spice.
Cinnamon – This adds a sweet warming spice flavor to the soup.
Nutmeg – This is another great spice for a sweet and savory fall dish.
Salt – I add a touch of pink Himalayan or Celtic salt.
DF Sour Cream – This is optional and for garnishing the soup with.
Pumpkin Seeds – Adding some pumpkin seeds on top of the soup adds a fun crunch texture if you like that.
How to make the roasted pumpkin soup
First, carefully cut open the pumpkins and scoop out all the seeds. Cut the pumpkins into slices and coat evenly with 2 tbsp avocado oil. Place the pumpkin slices on a parchment paper lined baking sheet and roast for 35-40 minutes and 400 degrees.(Take the pumpkin skins off once cooled.)
While the pumpkin is roasting, heat a pan on the stove over medium heat and add the remaining 2 tbsp avocado oil. Carefully cut and slices the onion and garlic cloves, then add to the pan. Sautée until tender, then add the Sage leaves and Sautee for another 2 minutes, then set aside.
Then, add the roasted pumpkin, sautéed onions, garlic, sage, chicken or vegetable broth, coconut milk, maple syrup, spices, and salt to a blender. Blend the ingredients until a smooth and creamy consistency forms. Pour soup mixture into a pot and warm on the stove over medium heat. Serve the roasted pumpkin soup in bowls toppled with dairy free sour cream and pumpkin seeds and enjoy.
Other recipes you will enjoy
Grain Free Chicken Noodle Soup
Roasted Pumpkin Soup
Equipment
- 1 Blender
- Medium pan
- 1 Sheet pan
- Parchment paper
Ingredients
- 2 medium size sugar pie pumpkins
- 1 medium size yellow onion
- 3 cups chicken or veggies broth
- 1 cup full fat coconut(from the can)
- 4 cloves of garlic(minced)
- 4-6 Fresh sage leaves
- 1/4 cup maple syrup
- 1/2 tsp cinnamon
- 1/4 tsp nutmeg
- 1 tsp Himalayan or sea salt
- 4 tbsp avocado oil
- Dairy free sour cream(for topping)
- Pumpkin Seeds(for topping)
Instructions
- Carefully cut open the pumpkins and scoop out all the seeds. Cut the pumpkins into slices and coat evenly with 2 tbsp avocado oil.
- Place the pumpkin slices on a parchment paper lined baking sheet and roast for 35-40 minutes and 400 degrees.(Take the pumpkin skins off once cooled.)
- While the pumpkin is roasting, heat a pan on the stove over medium heat and add the remaining 2 tbsp avocado oil.
- Carefully cut and slices the onion and garlic cloves, then add to the pan. Sautée until tender, then add the Sage leaves and Sautee for another 2 minutes, then set aside.
- In a blender, add the roasted pumpkin, sautéed onions, garlic, sage, chicken or vegetable broth, coconut milk, maple syrup, spices, and salt.
- Blend the ingredients until a smooth and creamy consistency forms. Pour soup mixture into a pot and warm on the stove over medium heat.
- Serve the roasted pumpkin soup in bowls toppled with dairy free sour cream and pumpkin seeds and enjoy.
Did you make this recipe?
I would love to see your creations! Don’t forget to tag @colorful_superfoodie on Instagram and I’ll re-share!
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