One life: healthier, happier

Creamy Pumpkin Soup

Prep Time: 20 minutes
Cook Time: 45 minutes
Servings: 4-6


  • 1 medium-sized pumpkin, about 4-5 pounds
  • 2 tablespoons olive oil
  • 1 large onion, chopped
  • 3 cloves garlic, minced
  • 4 cups vegetable broth
  • 1 can (14 oz) coconut milk
  • 1 teaspoon ground cumin
  • 1/2 teaspoon ground cinnamon
  • Salt and black pepper, to taste
  • Fresh parsley, croutons or toasted pumpkin seeds (optional, for garnish)


1. Preparing the Pumpkin:

  1. Preheat the oven to 400°F (200°C).
  2. Wash the pumpkin thoroughly. Cut off the top of the pumpkin and set it aside; this will be the lid of your soup “bowl”. Scoop out the seeds and stringy pulp from the pumpkin using a sturdy spoon or ice cream scoop. Save the seeds for roasting later, if desired.
  3. Brush the inside of the pumpkin with 1 tablespoon of olive oil. Season with salt and pepper. Place the pumpkin, cut side down, on a baking sheet lined with parchment paper. Roast in the preheated oven for 30-40 minutes, or until the pumpkin flesh is tender and can be easily pierced with a fork. Remove from the oven and set aside to cool.

2. Making the Soup:

  1. In a large pot, heat the remaining 1 tablespoon of olive oil over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes. Add the minced garlic and sauté for another 1-2 minutes until fragrant.
  2. Scoop out the roasted pumpkin flesh from the cooled pumpkin and add it to the pot with sautéed onions and garlic. Discard the pumpkin skin.
  3. Add the vegetable broth, coconut milk, ground cumin, and ground cinnamon to the pot. Stir well to combine. Bring the mixture to a boil, then reduce the heat and let it simmer for 10-15 minutes to allow the flavors to meld.
  4. Use an immersion blender to carefully blend the soup until smooth and creamy. Alternatively, transfer the soup in batches to a blender and blend until smooth. Be cautious, as hot liquids can expand when blended. Make sure to let it cool slightly if using a regular blender.
  5. Season the soup with salt and black pepper according to your taste. If the soup is too thick, you can add more vegetable broth or coconut milk to reach your desired consistency.

3. Serving in the Carved Pumpkin:

  1. Place the hollowed-out roasted pumpkin on a stable surface. Ladle the hot soup into the carved pumpkin until it’s about 3/4 full.
  2. Garnish with chopped fresh parsley and, if desired, croutons or toasted pumpkin seeds for added texture and flavor.
  3. Carefully place the lid back on top of the pumpkin.
  4. When serving, scoop out some of the pumpkin flesh along with the soup to enjoy the roasted pumpkin flavor in every bite.