< Return to Seasonal Recipes

Creamy Roasted Pumpkin Soup


4 tablespoons olive oil, divided
1 (4 pound) sugar pie pumpkin, halved, seeded
1 large yellow onion, chopped
6 garlic cloves, minced
½ teaspoon sea salt
½ teaspoon ground cinnamon
½ teaspoon ground nutmeg
tiny dash of cayenne pepper
freshly ground black pepper
1 quart vegetable broth
½ cup full fat coconut milk or heavy cream
2 tablespoons maple syrup or honey

¼ cup pepitas (green pumpkin seeds)
¼ cup pomegranate seeds
crème fraîche


  1. Preheat the oven to 425 degrees. Brush or rub olive oil over the flesh of the pumpkin and place cut sides down, onto a parchment covered 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.
  2. Heat the remaining 3 tablespoons of olive oil in a large Dutch oven or heavy-bottomed 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.
  3. Add the pumpkin flesh, cinnamon, nutmeg, cayenne pepper, and freshly ground black pepper. Break up the pumpkin a bit and pour in the broth. Bring the mixture to a boil, then reduce heat and simmer for about 15 minutes.
  4. Toast the pepitas in a medium skillet over medium-low heat, stirring frequently, until fragrant, golden and making little popping noises.
  5. Once the pumpkin mixture is done cooking, stir in the coconut milk and maple syrup. Remove the soup from heat and let it cool slightly. Working in batches, carefully transfer the soup to a blender and puree until smooth or use an immersion blender to blend soup in the pot.
  6. Ladle the soup into individual bowls. Sprinkle pepitas and pomegranate seeds over the soup, drizzle with crème fraîche and serve.