clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon

Sweet and Savoury Pumpkin Soup

  • Total Time: 1 hour 20 minutes
  • Yield: 8 cups (about 6 servings) 1x


A little sweet. A little savoury. A lot of pumpkin and a lot of deliciousness topped with a pretty coconut milk swirl. This Sweet and Savoury Pumpkin Soup just tastes like fall…



For the Pumpkin Puree:

  • 2 small pie pumpkins, cut in half, seeds and stem removed.
  • 1 teaspoon oil, divided
  • 1 teaspoon pumpkin pie spice, divided
  • Salt and pepper

For the Soup:

  • 1 tablespoon oil (I like olive oil)
  • 1 cup onion, peeled and chopped (1 small-medium onion)
  • 1/2 cup celery, chopped (1 stalk of celery)
  • 1/2 cup carrot, peeled and chopped (1 small carrot)
  • 2 cloves of garlic, grated or minced
  • 1/2 teaspoon salt
  • 3 cups pumpkin puree (from 2 small pie pumpkins)
  • 4 cups vegetable stock or broth
  • 1 cup full-fat coconut milk
  • 2 tablespoons maple syrup, or more to taste
  • Salt and Pepper, to taste


For the Pumpkin Puree:

  1. Preheat oven to 400F.
  2. Place cut and cleaned pie pumpkins cut side up on a foil-lined baking sheet. Rub 1/4 teaspoon of oil onto the cut surfaces of each pumpkin half. Season each pumpkin half with 1/4 teaspoon of pumpkin pie spice and salt and pepper.
  3. Turn the pumpkins over, cut and seasoned sides down on the baking sheet, and bake for about 45 minutes or until the pumpkins are very tender when poked with a fork.
  4. Remove from oven and let cool enough to handle.

For the Soup:

  1. When the pumpkins are cool enough to handle, heat 1 tablespoon of oil in a large pot or dutch oven.
  2. Add the onions, celery and carrots to the pot and cook until the onions are just translucent but not browning, about 8 minutes stirring occasionally. While the veggies are cooking, begin to scoop the pumpkin flesh from the skin. (I like to scoop the flesh into a bowl to make sure I collect all the juices that might escape otherwise.)
  3. Add the garlic and the salt and cook for another minute until fragrant.
  4. Add the pumpkin flesh (all the juices) to the pot along with the stock. Stir to incorporate and then bring soup to a boil, reduce and simmer until the carrots and celery are very tender, 15-20 minutes.
  5. Puree the vegetables together with an emersion blender in the pot or blend in batches using a food processor or blender. When the soup is silky smooth (aim for 3-5 minutes with the emersion blender – the smoother the better here!) stir in the coconut milk and maple syrup. Season with salt and pepper, if necessary.
  6. Serve immediately. Garnish with an extra drizzle of coconut milk, maple syrup or just as-is.
  • Prep Time: 1 hour
  • Cook Time: 20 minutes