Pumpkin Soup with with croutons and pumpkin seeds, Top view.

Healthy Roasted Pumpkin Soup

Roasted fresh pumpkin gets blended in stages to make this soup smooth and extra-creamy.

Pumpkin Soup with with croutons and pumpkin seeds, Top view.

Savoury Pumpkin Spice Soup

Emily Kichler uses pumpkin pie spice and fresh pumpkin to make this flavourful spiced soup.


  • 1 pie pumpkin
  • 3 tbsp + 1 tsp canola oil
  • 1 large onion chopped
  • 4 garlic cloves minced
  • 2 tbsp finely grated fresh ginger
  • 2 bay leaves
  • 1 ¼ tsp salt
  • 1 tsp pumpkin pie spice
  • ¼ tsp pepper
  • 6 cups water
  • 2 tbsp maple syrup

Garnish (optional)

  • yogurt or sour cream
  • pumpkin seeds
  • pumpkin pie spice


  • Preheat oven to 375˚F. Cut pumpkin in half and scoop out seeds. Coat inside with 1 tsp of the oil. Place, cut side down, on a baking sheet. Bake until soft, about 30 minutes.
  • Heat remaining oil in a large pot over medium heat. Add onion and cook until very soft, about 10 minutes. Add garlic and ginger and cook until softened, about 3 more minutes. Add bay leaves, salt, pumpkin pie spice and pepper; cook until fragrant, about 1 minute.
  • Scoop roasted pumpkin out of skin and add to pot. Stir in and cook about 3 minutes. Stir in water and bring to a boil over medium-high heat. Reduce heat to medium-low and let simmer to meld flavours, about 15 minutes. Remove bay leaves.
  • Blend mixture in batches until smooth, about 2 minutes. Return to pot and heat soup over low, adding up to 1 cup more water if desired to achieve the right consistency. Stir in maple syrup. Serve soup, garnished with a dollop of yogurt or sour cream, some pumpkin seeds and a dusting of pumpkin pie spice.
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