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Roasted Pumpkin Soup

main meals recipes side dish vegetarian
roasted pumpkin soup

A delicious, easy, low-cost meal that's simple to prepare and full of flavour; up your vege intake with this Roasted Pumpkin Soup - perfect for lunch, dinner or as a side dish. The coconut milk adds a delicate fragrance and taste that makes this even more delish.


  • 1 large pumpkin
  • 400ml tin coconut milk
  • 1 onion, chopped*
  • 2 tsp minced ginger
  • 4 cloves garlic, minced
  • 1 tsp nutmeg
  • 1 tsp powdered cloves
  • 2 tsp powdered vegetable stock mixed into two cups of water (or the equivalent in liquid stock)
  • Chilli or chilli flakes to taste (optional)
  • Olive oil
  • Salt and pepper

*TIP: If you're not using a food processor or blender, try to chop the onion as finely as you can.


Preheat oven to 180 degrees Celcius.

Cut the pumpkin into large chunks (you can leave the skin on) and place skin side down on a roasting tray or baking tray prepared with baking paper. Lightly spray or drizzle olive oil, then sprinkle with a little salt and pepper. Roast for around 30 minutes or until pumpkin flesh begins to turn golden and soft.

While the pumpkin is roasting, put a frying pan on medium heat, add a tablespoon of olive oil and gently fry the chopped onion, ginger, garlic, nutmeg, powdered cloves, and chilli (optional). Cook until onion is translucent and ingredients smell fragrant.

Once the pumpkin pieces are cooked, remove from oven and allow to cool until you're able to handle them. Remove/scrape off the skin and discard.


Place the onion mixture and pumpkin pieces into the food processor and blitz, or alternatively blend until smooth.


Use a masher to mash the pumpkin as smooth as possible. Combine well with the onion mixture.

Once pumpkin has been mashed smooth with either method, put into a large saucepan or soup pot. Add the coconut milk, add the vegetable stock and stir until combined. Heat through over a medium heat and continue stirring. Choose how thick you would like to make it - if it thickens too much, add a little more water. If it's too thin, continue to heat and stir until it's the desired consistency. Serve with fresh crusty bread and butter.

Image / NZ Real Health

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