Roasted Pumpkin Soup


  • 2 Tablespoons canola oil, divided
  • One 4-pound sugar pie pumpkin
  • 1 large yellow onion
  • 4 large garlic cloves
  • ½ teaspoon salt
  • ½ teaspoon ground cinnamon
  • ½ teaspoon ground nutmeg
  • ½ teaspoon cayenne pepper (optional)
  • ½ teaspoon cumin
  • ½ teaspoon black pepper
  • 4 cups (32 ounces) vegetable broth
  • ½ cup low-fat plain yogurt
  • Roasted pumpkin seeds or almonds (optional)


  1. Wash hands with warm, soapy water for 20 seconds.
  2. Preheat oven to 425°F.
  3. Carefully cut the pumpkin in half and scoop out the seeds.
  4. Slice each pumpkin halve in half to make quarters. Brush pieces with oil and place cut sides down onto the baking sheet.
  5. Roast for 35-45 minutes or until the orange flesh is easily pierced through with a fork. Set it aside to cool for a few minutes.
  6. Wash the onion and dice. Mince the garlic. Set aside.
  7. Once the pumpkin is cool enough to handle, peel off the skin. You may need to use a knife to slice the skin off. Throw away the skin.
  8. Roughly cut the pumpkin into smaller chunks.
  9. Heat the remaining oil in a large pot over medium heat. Once the oil hot, add onion, garlic, and salt to the skillet. Stir to combine. Cook, stirring occasionally, until onion is clear, about 8-10 minutes.
  10. Add the pumpkin, cinnamon, nutmeg, cayenne pepper, cumin, black pepper, and broth. Bring the mixture to a boil, then reduce heat and simmer for about 15 minutes, to give the flavors time to blend.
  11. Remove the soup from heat and let it cool slightly. Working in batches, place the soup into a blender and blend until smooth. Do not fill your blender past the maximum fill line! Transfer the puréed soup to a large bowl and repeat with the remaining batches.
  12. Once all the soup is blended, place it back in the pot.
  13. Place about ½ a cup of the soup in a bowl. Add the yogurt and stir until smooth. Add back to the soup and cook 5-10 more minutes.
  14. Ladle the soup into individual bowls. Sprinkle with roasted pumpkin seeds or almonds, if desired.

Makes 4-6 servings

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