Butternut Pumpkin Soup

Cozy up with a bowl of rich and velvety Butternut Pumpkin Soup, a flavorful blend of roasted butternut pumpkin, creamy coconut milk, and warm spices like cinnamon and nutmeg. Perfect for crisp autumn evenings or anytime you’re craving comfort in a bowl, this vegan and gluten-free soup is both wholesome and satisfying. Roasting the pumpkin enhances its natural sweetness, while sautéed onions, garlic, and carrots create a robust base. Finished with a touch of creaminess from coconut milk and optional garnishes like toasted pumpkin seeds and fresh parsley, this soup is as beautiful as it is delicious. Ready in under an hour and perfect for meal prep, it’s an effortless way to enjoy the vibrant flavors of the season.

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 1 medium-sized (about 2 pounds) butternut pumpkin
• 2 tablespoons olive oil
• 1 medium, diced yellow onion
• 3 cloves, minced garlic cloves
• 1 medium, diced carrot
• 4 cups vegetable stock
• 1 cup coconut milk
• 0.5 teaspoons ground cinnamon
• 0.25 teaspoons ground nutmeg
• 1 teaspoon (or to taste) salt
• 0.5 teaspoons black pepper
• 2 tablespoons (optional, for garnish) pumpkin seeds
• 1 tablespoon (optional, chopped for garnish) fresh parsley

Directions

Step 1

Preheat your oven to 400°F (200°C).

Step 2

Cut the butternut pumpkin in half lengthwise and scoop out the seeds. Brush the flesh with 1 tablespoon of olive oil and place it cut-side down on a baking sheet lined with parchment paper.

Step 3

Roast the pumpkin in the preheated oven for about 25-30 minutes, or until the flesh is tender and easily pierced with a fork. Remove from the oven and let cool slightly.

Step 4

While the pumpkin is roasting, heat the remaining 1 tablespoon of olive oil in a large pot over medium heat.

Step 5

Add the diced onion and sauté for 3-4 minutes, or until softened.

Step 6

Stir in the minced garlic and diced carrot, cooking for another 2 minutes.

Step 7

Scoop the roasted pumpkin flesh out of the skin and add it to the pot with the other vegetables.

Step 8

Pour in the vegetable stock and bring the mixture to a boil over medium-high heat.

Step 9

Reduce the heat to low, cover the pot, and let it simmer for about 10 minutes.

Step 10

Use an immersion blender to puree the soup until smooth, or transfer it in batches to a stand blender and return it to the pot.

Step 11

Stir in the coconut milk, ground cinnamon, and ground nutmeg. Season with salt and black pepper to taste.

Step 12

Let the soup simmer gently for another 5 minutes to meld the flavors.

Step 13

Serve hot, garnished with a sprinkle of pumpkin seeds and fresh parsley, if desired.

Nutrition Facts

Serving size	2303.8 grams (2303.8g)

Amount per serving	% Daily Value*
Calories	1147

Total Fat 38.00g	49%
Saturated Fat 6.50g	33%
Polyunsaturated Fat 5.50g
Cholesterol 0mg	0%
Sodium 4716mg	205%
Total Carbohydrate 194.80g	71%
Dietary Fiber 45.70g	163%
Total Sugars 55.40g
Protein 27.20g	54%

Vitamin D 0IU	0%
Calcium 598mg	46%
Iron 11mg	62%
Potassium 4870mg	104%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 27.8%

Protein: 8.8%

Carbs: 63.3%