Roasted Pumpkin Soup

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An easy, healthy seasonal recipe that is the perfect addition to Thanksgiving or on a chilly November weekday. This soup is hearty, a little spicy and gluten free with clean ingredients. Made in one pot with minimal mess.


  • 2 Baking pumpkins – about three pounds each
  • 5 Tablespoons coconut oil
  • Large pinch of salt
  • 1 Yellow onion chopped
  • 2 Organic sweet potatoes, peeled and cut into small cubes
  • 3 Organic carrots peeled and sliced
  • 1/2 Teaspoon Ground Coriander
  • 1 Leek chopped
  • 4 Cloves minced garlic
  • 4 Cups of vegetable broth
  • 1/2 Teaspoon Paprika
  • 1/8 Teaspoon Ground Cloves
  • 1/8 Teaspoon Ground Cayenne Pepper
  • Sprig of thyme to garnish


  1. Slice one of the baking pumpkins in half and remove the guts and seeds. Drizzle two tablespoons of coconut oil over each half and sprinkle with salt. Put both halves onto a rimmed baking sheet and put it into the oven at 350 degrees. Bake for 45-50 minutes, or until the flesh has softened. Scoop out the flesh and add to a bowl – set aside.
  2. While the pumpkin is roasting, heat a large pot or dutch oven on medium to high heat. Add the remaining coconut oil and the chopped onions to the pot. Saute the onions until completely translucent, or for about 10 minutes. 
  3. Now reduce the heat to low and add the potatoes, carrots, and coriander to the pot and stir. Cover and let the vegetables cook for 20 minutes, stirring every 5 minutes so the ingredients cook evenly. 
  4. Add the pumpkin, chopped leak, minced garlic, and vegetable broth and spices and mix well. Cover the pot and cook for another 20 minutes, stirring every 10 minutes.
  5. Remove the pot from the heat and use an immersion blender to puree the soup and serve. 

If you would like to serve the soup in a roasted pumpkin, roast the second pumpkin whole, with the top cut off. Remove the guts and rub olive oil inside the pumpkin, sprinkle with salt and roast on a rimmed baking sheet for 50 minutes at 350 degrees. Let it cool, and ladle the soup into the pumpkin bowl. 


If you would like to simplify this recipe even further, you can omit the roasted pumpkin and add a can of pureed organic pumpkin to this soup instead. 

Recipe adapted from Adventures in Cooking.

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