Roast Pumpkin Soup


Whether you’re vegan, paleo, cooking on a shoestring budget or simply looking for a tasty soup that the whole family will love you can’t go past this recipe.

According to a 2014 study by William Paterson University, pumpkins contain an exceptional amount of carotenes which protect against a range of common western ailments including cancer, heart disease and type 2 diabetes.

As a vegetarian for 15 years, I always made this recipe with a vegetable stock. These days, I make the soup with a bone broth for extra immune support and to boost gut health. Either way, the flavour won’t disappoint.


  • 2 medium sized butternut pumpkins/squash or equivalent of any other pumpkin that you like
  • 2 brown onions, finely chopped
  • 2 cloves chopped garlic/2 teaspoons minced garlic
  • 2 sticks chopped celery (optional)
  • 1.5 litres vegetable stock OR bone/chicken broth
  • 1 tablespoon of tamari or salt-reduced soy
  • 1 teaspoon of good quality salt (eg Himalayan crystal/celtic sea salt)
  • freshly ground black pepper (around quarter to half a teaspoon depending on how much you like)
  • 1 tablespoon cold pressed extra virgin olive oil


Cut the butternut pumpkin/squash in two and place on a baking tray in the oven. If using a different type of pumpkin, cut into half/quarter size pieces that will fit comfortably on a baking tray. Bake in a medium oven (180 degrees Celsius/350 degrees Fahrenheit) for 1-1.5 hours until the pumpkin is soft and has turned a slight golden brown colour. Remove from the oven and allow to cool, then remove the seeds, scoop out pumpkin flesh and set aside.

Heat a large pot to a medium heat and add the olive oil, allow to heat for 15 seconds or so then cook the onions and garlic until golden brown. If using celery, add and fry for around 30 seconds. Remove the pot from the heat and add the pumpkin flesh, followed by the rest of the ingredients including the vegetable stock or bone/chicken broth. Return the pot to a medium heat and bring to a simmer, then reduce to a low heat and cook for approximately 45 minutes. Once complete, remove from the heat and allow to cool then blend into a smooth soup. Serve topped with thick, natural yoghurt and some fresh parsley.

Serves 6-8 and freezes well.

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