Roasted Pumpkin Soup

Pumpkin soup is one thing I really love about winter. There’s nothing quite like a thick soup served with crusty bread on a cold winters night.

Every family has their own additions to make pumpkin soup a little special. Mine are coriander and coconut milk. This recipe is completely adaptable so don’t be shy. Don’t like coconut milk? Don’t have a whole pumpkin? Just half or quarter the other ingredients. Use water instead and serve it with a big dollup of Greek yoghurt.

This recipe freezes and reheats really well. So portion some out into microwave and freezer safe containers for lunches or snacks so you can ditch the cup-a-soups! You could also keep it hot in a thermos for the lunchbox or work lunches on the go.

Roasted Pumpkin Soup

Roasted Pumpkin Soup


1 small butternut pumpkin
2 cloves garlic, crushed (or 1 tspsn lazy garlic)
1 cup water
1 cup salt-reduced vegetable stock*
200ml light coconut milk
1 heaped tspn ground coriander

How to

1. Preheat oven to 180C or 160C fan-forced.

2. Cut the pumpkin roughly in half 4 times so you have 8 pieces. Leave the skin on and seeds in as they’re easier to remove when the pumpkin is cooked.

3. Arrange the pumpkin on a baking sheet and bake for around 30 minutes until tender.

4. Heat a large saucepan over low heat and add the pumpkin, garlic, coriander and water.

5. Stir and gently mash the pumpkin until roughly combine. Allow to cook for 10 minutes.

6. Taste and season with salt and pepper. Add stock or water in its place if it doesn’t need the stock. Cook for another 10 minutes.

7. Purée soup in a blender or with a stick mixer. If soup is too thick for your liking, add more water. If it’s too thin (and you don’t have any more pumpkin to roast), add in some puréed canned cannelini beans.

8. Stir through the coconut milk and stir until heated through. Serve immediately with a grainy sourdough or portion into containers and refrigerate/freeze for later.

Roasted Pumpkin

*Always test your soup before you add the stock. You may not actually need it. The roast pumpkin has so much flavour that just a little salt and pepper could do the trick!

Sarah Moore is a mum, and university qualified Registered Nutritionist. She ha over a decade of experience working with families to improve their health and well-being. Sarah has a simplistic and practical approach to family nutrition and offer private consultations and group information sessions in Perth, Western Australia. You can find her on Facebook and Instagram for more healthy tips and tricks. 

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I am a Registered Nutritionist living in Perth, Western Australia. My approach to nutrition and wellness is refreshingly practical and family focused. My philosophy is matching simple good foods to your lifestyle. You don’t need diet supplements or strict regimes to lose weight. Finding healthy foods you enjoy is the key. I don’t believe in expensive fads, gadgets or quackery. I don’t support products or services without a base in science. I love turning complex nutrition advice into relevant and practical tips we can all adopt. It is easy to feel overwhelmed by nutrition and lifestyle advice. I’ll help you focus on the strategies that will make a real difference to your health.

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