Description
This creamy and flavorful pumpkin soup combines roasted sugar pie pumpkins with aromatic spices, coconut milk, and a hint of apple sweetness. Garnished with crunchy roasted pumpkin seeds and optional cilantro, this comforting soup is perfect for fall and winter meals.
Ingredients
Scale
Soup
- 1–2 sugar pie pumpkins to equal 4 pounds/64 ounces
- 2 tablespoons butter
- 2 tablespoons olive oil
- 1 large white onion chopped
- 1 Granny Smith apple peeled and chopped into 1” chunks
- 3/4 teaspoon salt plus more to taste
- 1/2 teaspoon pepper
- 4–6 cloves garlic, minced
- 1 teaspoon ground cinnamon
- 1/2 teaspoon ground ginger
- 1/2 teaspoon ground cumin
- 1/4 teaspoon turmeric
- 1/4 teaspoon ground coriander
- 1/4 teaspoon ground nutmeg
- 1/4 teaspoon ground cloves
- 1/4 teaspoon chipotle chili pepper more or less to taste
- 1 14 oz. can coconut milk
- 2 cups low sodium chicken broth
- 2 tablespoons pure maple syrup
- 1 tablespoon apple cider vinegar
Roasted Seeds
- Reserved pumpkin seeds
- 1 tablespoon vegetable oil
- 1 teaspoon ground cinnamon
- 1 teaspoon sugar
- 1 teaspoon sea salt
- 1/4 teaspoon chipotle chili pepper
Instructions
- Roast Pumpkins: Preheat oven to 425 degrees F and line a baking sheet with parchment paper. Halve the pumpkins and scoop out the seeds, reserving seeds for roasting. Cut each half into quarters and brush the flesh with olive oil. Place quarters cut side down on the baking sheet and roast for 35 minutes or until fork tender. Let cool, then peel off the skin and discard.
- Roast Seeds (Optional): Preheat oven to 325 degrees F and line a baking sheet with parchment or foil sprayed with cooking spray. Rinse and pat dry the reserved pumpkin seeds. Toss seeds with vegetable oil, cinnamon, sugar, sea salt, and chipotle chili pepper. Spread seeds in a single layer on the baking sheet and roast for 25-30 minutes or until crispy, stirring occasionally.
- Prepare Soup Base: In a large Dutch oven or soup pot over medium heat, melt butter with olive oil. Add chopped onion and apple, season with salt and pepper, and sauté for 8-10 minutes until softened.
- Add Spices and Garlic: Stir in minced garlic and all ground spices. Sauté for 1 minute until fragrant.
- Add Pumpkin and Liquids: Add the roasted pumpkin flesh, coconut milk, and chicken broth to the pot. Bring to a boil, then reduce heat to low and simmer, partially covered with a 1-inch gap, for 15 minutes, stirring occasionally.
- Blend Soup: Working in 2-3 batches, carefully transfer the soup to a high-powered blender to puree until smooth, leaving a corner of the lid open to allow steam to escape. Return pureed soup to the pot.
- Finish Soup: Stir in maple syrup and apple cider vinegar. Adjust seasoning with additional salt, pepper, or maple syrup to taste.
- Serve: Ladle soup into bowls and garnish with a drizzle of coconut milk, roasted pumpkin seeds, and cilantro if desired.
Notes
- Store pumpkin soup in an airtight container in the refrigerator for up to five days or freeze for up to three months. Reheat in the microwave or on the stove until warmed through.
- You can prep the pumpkin roast, seeds, aromatics, and seasoning a day ahead to save time on cooking day.
- For slow cooker preparation, combine all ingredients (adjust broth for desired thickness) in a 6-quart slow cooker and cook on low for 6-8 hours or high for 3-4 hours. Blend before serving.
Nutrition
- Serving Size: 1 cup
- Calories: 180 kcal
- Sugar: 6 g
- Sodium: 320 mg
- Fat: 12 g
- Saturated Fat: 6 g
- Unsaturated Fat: 6 g
- Trans Fat: 0 g
- Carbohydrates: 18 g
- Fiber: 3 g
- Protein: 3 g
- Cholesterol: 15 mg
