Roasted Pumpkin Soup

A few weeks ago a fall breeze of nostalgia was apparently in the air because my husband came home with a pumpkin latte (I’ve only ever seen him drink espresso) and that very same day, Brianna told me she was craving pumpkin muffins and smoothies. Um, what?! I took these two surprise pumpkin happenings from a strict espresso drinker and a spinach egg lover, as a sign that fall was coming and I should get on the bandwagon. 

sugar pumpkins or pie pumpkins

While a ½ pump pumpkin latte is one of my favorite treats 😉, it’s not my everyday fare if I want to feel good and fill up. Harumpf!

The sequential flood of pumpkin thoughts paired with the longing for cold weather foods, sent Brianna and me experimenting with all things pumpkin. I went the savory direction and decided to try roasting sugar (pie) pumpkins, which turns out to be easy by the way. If you can roast squash, you can roast pumpkins. Seems obvious yet something I'd never actually done. (The larger Halloween pumpkins are thinner flesh and not as flavorful, better for carving.)

roasted pumpkin puree

Each of these little sugar or pie pumpkins roasted makes about 2 cup of cooked pumpkin purée. Cut pumpkin in half, scrape out seeds and set open side down on parchment papered pan for about 50 minutes at 350°. When cool enough to handle, scrape out purée with a spoon.


Pumpkin or squash soup is so satisfying and simple to eat, equally easy to make, and can be thinned or spiced how you like. For this recipe, I tried the Sanook Thai spice blend from a company Brianna ran across while shopping a few weeks back. (As in Brianna actually ran into Debb the founder of Minnesota Nice Spice while in the Target grocery spice aisle!)

Minnesota Nice Spice

Minnesota Nice Spice is a Minneapolis company making and selling organic seasoning blends while also supporting artists with disabilities. Debb and her sister Lucy’s sweet story is here! These spices can be found locally at Whole Foods, Target, HyVee and more throughout Minneapolis and Minnesota. Support this local company out and try a blend next time you shop! 

Roasted Pumpkin Soup
Author: Heather Bursch |
Serves: 8
  • 2 sugar or pie pumpkins, about 4 cups pumpkin purée if you buy in the can
  • 2 small yellow onions chopped
  • 2 Tablespoons olive oil, coconut oil or clarified butter
  • 4 cups of vegetable broth
  • 1 cup coconut milk (included in Nutritional Information but optional!)
  • 1 1/2 teaspoons salt
  • 3 1/2 teaspoons Sanook Thai Spice Blend or any combination of spices such as coriander, cumin, garlic, and cayenne.
  • Makes 8 servings
  1. Preheat oven to 350°.
  2. To roast pumpkins: cut in half, remove all seeds and stringy piece with your hands and scrape clean with a metal spoon.
  3. Set pumpkin halves open side down on a parchment lined cookie sheet with rim.
  4. Roast pumpkins for 50 minutes or until you can easily poke them with a fork. Set on pan to cool.
  5. Once cool enough to touch, scoop out pumpkin into a bowl and set aside.
  6. Heat oil in large stock pot and sauté onion until soft and starting to color, about 5-7 minutes.
  7. Add roasted pumpkin, spices, and broth and bring to a boil while breaking up the chunks in pan. Simmer soup for at least 10 minutes to combine flavors.
  8. If you have an immersion blender go ahead and purée soup in pan. If you need to transfer contents to a blender, let the soup set off the heat and cool for a bit. Purée in batches if necessary. Once all soup is puréed, add the soup back to pan to reheat.
  9. Pour in coconut milk if you are using and stir to fully combine. Taste your soup and add more seasoning or salt to taste.
  10. Seves 8


Nutritional Information for Pumpkin Soup

Saying goodbye to summer's fresh vegetables and outdoor cooking can be hard, but welcoming root vegetables and roasted foods into your meal planning might be the just the thing to inspire a new way to #sundaysetup. Soups, stews and roasted vegetables are GREAT foods for reheating, and like this pumpkin soup they often taste even better a day or 2 later. 

Have a great weekend and stay tune for Brianna’s sweet version of healthy pumpkin inspiration next week!