Updated: Jan 25

This pumpkin soup recipe is creamy AND healthy!


4 tablespoons olive oil

One 4-pound sugar pie, pumpkin

1 large yellow onion, chopped

4 large or 6 medium garlic cloves, pressed or minced

½ teaspoon of sea salt

½ teaspoon ground cinnamon

½ teaspoon ground nutmeg

⅛ teaspoon cloves

Freshly ground black pepper

4 cups (32 ounces) vegetable broth

½ cup full-fat coconut milk or heavy cream

2 tablespoons maple syrup or honey

¼ cup pepitas (green pumpkin seeds)


  1. Preheat oven to 425 degrees Fahrenheit and line a baking sheet with parchment paper for easy cleanup. Carefully halve the pumpkin and scoop out the seeds (you can roast the seeds if you’d like)

  2. 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, cut sides down, 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.

  3. Heat the remaining 3 tablespoons olive oil in a large pot over medium heat. Once the oil is shimmering, 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.

  4. Add the pumpkin flesh, cinnamon, nutmeg, cloves, 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.

  5. While the soup is cooking, toast the pepitas in a medium skillet over medium-low heat, stirring frequently, until fragrant, golden and making little popping noises. You want them to be nice and toasty, but not burnt. Transfer pepitas to a bowl to cool.

  6. Once the pumpkin mixture is done cooking, stir in the coconut milk(or half and half) and maple syrup. Remove the soup from heat and let it cool slightly.

  7. Taste and adjust (I thought the soup was just right as is, but add more coconut milk for extra creaminess/milder flavor, or maple syrup to make it a little sweeter).

  8. Sprinkle pepitas over the soup and maybe Feta cheese and serve.


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