Creamy Roasted Pumpkin Soup

So there I was, driving down the freeway on my way to the gym, scarfing a leftover baked sweet potato and blasting Stevie Nicks (not an unusual snippet of my life, BTW) when all of a sudden….

I dropped a chunk and it went flying into the dark, stinky crevices of the passenger seat. I reached over to dig for it (I mean….I wasn’t just going to let it go to waste, I’m not that kind of girl) and I guess I took my eyes off the road for a second too long. I was about 1/4″ away from smashing my car into the center divider. I had to swerve so far to the right that all my hippie beads hanging from the rearview mirror flew off and whacked me in the eye. Needless to say I pulled over, cried a few tears of shame, and gave myself a couple pats on the back to self-soothe.

How ironic. Death by sweet potato.


Speaking of soothing, a hot bowl of this creamy, velvety, rich soup is my new favorite part about Fall. Need a quick, easy dinner recipe because you have to make time to rush to the gym and choke on a yam? Look no further, mi amigo. It’s got every component you need for a complete meal– healthy fats from the olive oil and the pumpkin seeds, slow-digesting fiber-filled carbs from the roasted pumpkin, and power-fueling protein from the beans. Not to mention all the antioxidants in the fresh herbs, and the vitamins and minerals from the nutritional yeast, ya dig?


Creamy Roasted Pumpkin Soup

Makes ~5 servings

  • 1 fresh sugar pie pumpkin (~4 lbs)
  • 6 cloves garlic, still in peels
  • 1 tablespoon extra-virgin olive oil
  • 1 sweet yellow onion, chopped
  • 2 tablespoons nutritional yeast (optional, but recommended)
  • 1/2 teaspoon smoked paprika
  • 1/4 teaspoon cayenne pepper
  • Sea salt and black pepper, to taste
  • 4 cups low-sodium vegetable broth
  • juice from 1/2 fresh lemon
  • 1 15-oz can great northern beans
  • 2 tablespoons fresh thyme, chopped
  1. First you need to roast that pumpkin up. Don’t be scurred–it’s super easy! Just pre heat yo’ oven to 425, line a baking sheet with tin foil, add some water to the baking sheet (fill to like 1/8″), and poke holes all over the pumpkin. Put that baby in and roast for about 30 minutes (checking periodically) until tender when pierced with a fork. You can wrap the garlic cloves in foil and stick them in the oven as well, so they roast along with the pumpkin. The garlic is done when the cloves are tender and creamy (~30 mins).
  2. Cut the pumpkin in half and set aside to cool. If you’re feeling adventurous and want to toast the seeds, check out a previous post of mine to learn how to perfectly roast pumpkin seeds. Worth. It. Once the pumpkin is cooled, peel off the skin and cut into large chunks.
  3. In a large pot over medium heat, heat olive oil and add onions.  Cook for 3-5 minutes, until softened.  Add all the spices, salt and pepper, and then the pumpkin flesh.  Pour in the broth and let simmer for about 15 minutes, so the flavors all get comfy with one another.
  4. Remove from heat, let cool, then stir in beans, thyme, and lemon juice. Transfer to a high-powered blender and puree in batches until creamy. If it needs more liquid, add a little water.
  5. Taste to see if it needs more salt and/or peppa. Top with roasted punkin’ seeds, if using, and some fresh thyme.


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