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  • Becky M

Roasted Pumpkin Soup

The month of October brings out all the harvest recipes and especially the abundant winter squash possibilities! This nutritious and versatile fruit features flowers, seeds and flesh that are edible and rich in vitamins. I begin to search all my pumpkin and squash recipes upon seeing the overflow in the grocery stores, farmer's market and on the local farms. Pumpkin is used to make soups, desserts, breads, served as a side and often a filling for pasta. With the colorful leaves falling and temperatures dropping, a simple bowl of pumpkin soup can be very comforting. Aside from roasting the pumpkin, don't be surprised at how quick and easy this recipe is to prepare at the last minute! Definitely no sweat in making this mellow, smooth-flavored bowl of your favorite winter squash. I usually add a topper or something decorative and tasty to my soups for a final touch. A drizzle of balsamic, pumpkin 'pepita' seeds or the latest kale topper (see below) can add charm to the presentation and a blast of flavor. Let yourself start to explore the many uses of pumpkin by making a batch of soup to enjoy tonight!

Serves: 4


1 small pumpkin or 1 large squash can be used if preferred, approx. 2 ½ cups

1 tablespoon olive oil or coconut oil

¼ cup shallots, diced

3 cloves garlic, minced

2 cups vegetable broth

1 cup light coconut milk

2 tablespoons maple syrup

¼ teaspoon sea salt

¼ teaspoon black pepper

¼ teaspoon cinnamon

¼ teaspoon nutmeg


1. Preheat oven to 375ºF and line a baking sheet with parchment paper.

2. Using a sharp knife, cut off the top of the pumpkin or squash and halve. Use a spoon to scrape out all of the seeds and strings.

3. Brush the flesh with olive oil and place face down on the baking sheet. Bake for roughly 45 minutes or until a fork easily pierces the skin. Remove from the oven, let cool for 10 minutes, then peel away skin and set pumpkin aside.

4. In a medium pot over medium heat add 1 tablespoon olive oil, shallot and garlic. Cook for 2-3 minutes, or until slightly browned and translucent.

5. Add remaining ingredients, including the pumpkin, and bring to a simmer for 5 minutes.

6. Puree the soup mixture with an emulsion blender until completely smooth or transfer to a blender and afterwards pour back into pot.

7. Continue cooking over medium-low heat for 5-10 minutes. Taste and adjust seasonings as needed. Garnish with pumpkin seeds, a swirl of balsamic or try the kale topper. Enjoy!

Kale Sesame Topper - Optional

1 cup roughly chopped kale

1 large garlic clove, minced

2 tablespoons raw sesame seeds

1 tablespoons olive oil

a pinch of salt

1. Place a small skillet over medium heat, dry toast sesame seeds for 2-3 minutes, stirring

frequently until slightly golden brown. Be careful as they can burn quickly. Remove from pan and set aside.

2. Continue to use the hot pan, add olive oil sauté garlic until golden brown. Add kale and mix well, then add a pinch of salt and cover pan to steam. Cook for another few minutes until kale is wilted then add sesame seeds back in. Toss to coat and set aside for topping soup.



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