Warm up with this creamy, comforting roasted pumpkin soup. It’s full of flavour and ideal for those chilly autumn days as a starter or a cosy lunch. This simple recipe is great for beginners because of the short list of ingredients and the easy cooking methods. Click here to jump straight to the recipe.

Health Benefits of Eating Pumpkin and Squash

Pumpkins and squash come in many shapes, sizes, and colours. There are many possibilities to roast, puree, or blend them. Pumpkins are a versatile, low-calorie option that you can use to brighten up any meal. Plus, they are packed with vitamins, fibre, potassium, and beta-carotene, offering numerous health benefits.

Beta-carotene is great for eye health, and potassium is good for maintaining low blood pressure and a healthy heart. Eating pumpkin can also help with weight management, as it is a high-fibre vegetable that fills you up. Dietary fibre, which is present in many whole plant foods including pumpkin, is essential for a well-balanced gut microbiome. It feeds the good bacteria in your gut, leading to better digestion and helping keep your bowel movements regular.

The Recipe: Easy Roasted Pumpkin Soup

Ready to cook? Here’s the full recipe below. I’d love to hear how this turned out for you or share your favourite pumpkin recipe in the comments below.

Easy Roasted Pumpkin Soup

A cosy and comforting autumn soup for chilly evening meals

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Course Main Course, Soup

Cuisine American

Servings 4

Ingredients

  

• 1 medium pumpkin peeled, deseeded, and sliced
• 1 tsp cumin
• black pepper to taste
• 1 onion diced
• 3 garlic cloves minced
• 3 cups low-sodium vegetable broth
• 2 tbsp lemon juice
• 1/2 cup soya or oat cream plus a splash extra to serve
• pumpkin seeds roasted (optional, for garnish)

Instructions

 

• Preheat oven to 200°C (400°F).
• Toss the pumpkin with cumin and pepper. Spread it on a baking tray lined with parchment paper and roast for 25-30 minutes until tender.
• In a large pot, sauté the onion and garlic in a splash of water or low-sodium vegetable broth for 2 minutes until tender.
• Add the roasted pumpkin and the remaining broth. Stir well and simmer for 10 minutes.
• Stir in the soya or oat cream and lemon juice, then remove from heat.
• Blend the soup using a hand blender or transfer to a high-speed blender until smooth and creamy. Adjust seasoning and serve warm.

Notes

Garnish with a swirl of extra soya or oat cream and toasted pumpkin seeds for more texture and flavour!

Keyword easy meals, Lentil soup, pumpkin