Sweet roasted pumpkin, mellow garlic and coconut milk give this soup its smooth texture and autumn flavour. A little Ceylon cinnamon adds a delicate aroma, while toasted pumpkin seeds bring a savoury crunch to every spoonful.
Serve it warm with crusty bread or crisp croutons. It makes a comforting autumn lunch, and you can roast the pumpkin ahead to make dinner easier.
Which pumpkin should you use?
Choose a cooking pumpkin or butternut squash with firm, deep orange flesh. Roast it until the flesh is very soft and a fork slides in easily.
For this recipe, weigh out 450 g of cooked pumpkin after removing the skin. Weighing it after roasting keeps the proportions consistent, regardless of how much skin and seeds your pumpkin contains.
- Servings: 4
- Preparation time: approximately 15 minutes
- Roasting and cooking time: approximately 60 to 70 minutes
- Total time: approximately 75 to 90 minutes
Ingredients
- 450 g roasted pumpkin flesh, skin removed
- 240 ml organic coconut milk with 6% fat, Dragon Superfoods
- 400 to 480 ml vegetable stock, preferably low in salt
- 40 g shallot or white onion, weighed after peeling
- 3 small garlic cloves
- 1 tablespoon olive oil, plus a little extra for the pumpkin
- 0.25 teaspoon organic ground Ceylon cinnamon, Dragon Superfoods
- 0.125 teaspoon ground nutmeg
- Salt and freshly ground black pepper, to taste
- Optional: 1 to 2 teaspoons maple syrup, if you prefer a sweeter soup
To serve
- 30 g organic pumpkin seeds, Smart Organic
- Optional: a few teaspoons of coconut milk and some croutons
How to make roasted pumpkin soup
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Roast the pumpkin
Preheat the oven to 180°C using conventional heat. Cut the pumpkin into halves or large pieces and remove the seeds. Brush the flesh with a little olive oil and place the pieces cut side down on a lined baking tray. Roast for approximately 45 to 50 minutes, until the flesh is very soft. Larger pieces may need longer. Leave it to cool slightly, remove the skin and weigh out 450 g of roasted flesh.
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Soften the onion and garlic
Finely chop the onion and garlic. Heat the tablespoon of olive oil in a saucepan over medium heat. Add the onion and cook until soft and translucent, stirring occasionally. Add the garlic and cook for another 30 seconds.
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Add the pumpkin and spices
Add the roasted pumpkin, cinnamon, nutmeg and 400 ml of vegetable stock. Stir well and simmer gently for approximately 5 to 7 minutes. Keep the spices subtle. They should complement the pumpkin without overpowering its flavour.
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Add the coconut milk and blend
Stir the coconut milk until evenly combined before measuring out 240 ml. Pour it into the saucepan, remove the soup from the heat and allow it to cool slightly. Blend with a hand blender until smooth. For a thinner consistency, gradually add some or all of the remaining 80 ml of vegetable stock.
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Toast the pumpkin seeds
Place the pumpkin seeds in a dry frying pan over medium-low heat. Stir frequently until they smell nutty and start to colour. Transfer them to a plate immediately so they do not continue cooking in the hot pan.
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Season and serve
Gently warm the soup and season with salt and freshly ground black pepper. Taste before adding the optional maple syrup, as the roasted pumpkin may already be sweet enough. Ladle into bowls and scatter the toasted seeds over the top. Finish with a small drizzle of coconut milk and serve with croutons or toasted bread.
How to balance the flavour?
Taste the soup after adding the coconut milk. If it tastes flat, try a small pinch of salt first.
If the pumpkin tastes too sweet for your liking, add a few drops of lemon juice. Stir and taste again before adding more.
Add the pumpkin seeds and croutons just before serving to keep them crisp. A little freshly ground black pepper gives the finished soup a more pronounced savoury flavour.
Frequently asked questions
Can I use leftover roasted pumpkin?
Yes. Weigh out 450 g of cooked pumpkin flesh and start with the onion and garlic. Use plain roasted pumpkin without added sugar or dessert spices.
Can I make pumpkin soup without dairy cream?
Yes. This recipe uses coconut milk instead of dairy cream. Roasting the pumpkin until very soft and blending it thoroughly also helps create a smooth texture.
Which coconut milk should I use?
Use canned coconut milk with 6% fat for the proportions in this recipe. Coconut drinks sold in 1 L cartons may have a different composition and can produce a thinner soup.
How can I make the soup thicker or thinner?
Start with 400 ml of vegetable stock. After blending, add more gradually until you reach your preferred consistency.
If you have added too much liquid, blend in some extra roasted pumpkin.
Is this soup vegan?
Yes, when you use vegetable stock and plant-based ingredients throughout. If serving it with croutons, choose bread made without milk, butter or other animal-derived ingredients.
How long does the soup keep?
Divide the soup between shallow containers and refrigerate promptly, within 2 hours of cooking. Keep it at 4°C or below and eat within 3 days.
You can also freeze individual portions for up to one month. Add the pumpkin seeds and croutons after reheating.
