Friday, March 2, 2012

Roasted Pumpkin Soup

This delicious soup is adapted from a Donna Hay recipe and it is so easy!  The pumpkin roasts in its skin!!  This has been life altering for me as I hate cutting pumpkin!  The scars on my fingers attest to this!  Once the pumpkin is cooked you blend it with chicken stock.  That’s it - very simple.  I adapted this recipe to make it more low calorie but it is easy to find the original on the internet.  The original adds cream, honey and sour cream.  Delicious but not as diet friendly as this version.  I find a little swirl of skim milk is sufficient to thin the soup out and create a nice 'creamy' consistency.

Before ..

After ..

The finished soup reheating

Roasted Pumpkin Soup

Serves 4


  • 2 halves butternut pumpkin
  • 1 onion
  • olive oil or olive oil spray
  • sea salt, ground black pepper
  • 3 - 4 cups chicken stock
  • Skim milk or cream
  • Curry Powder (optional)


  1. Preheat oven to 220°C
  2. Scoop the seeds out of the pumpkin halves
  3. Place the pumpkin and onion on a baking tray
  4. Drizzle with oil or spray with olive oil spray (less calories!) and sprinkle with salt and pepper
  5. Bake for about an hour or until the pumpkin is soft and starting to brown. Once it has cooled scoop the pumpkin out into a blender
  6. Scoop the onion flesh away from its skin and add to the blender
  7. Add chicken stock and blend until smooth and the consistency you like - (Sometimes I add some curry powder at this step for extra flavour)
  8. Pour the mixture into a saucepan, add skim milk or cream if using and gently heat
** If you use gluten free stock this soup is suitable for people who are gluten intolerant


  1. I love this recipe! And as the colder winds blow, perfect for autumn!

    1. It is great for cool autumn nights! Thanks for commenting.

  2. Great tip about roasting the pumpkin whole and then scooping it out - I just spent way too long today "peeling" (read: chopping off way too much pumpkin flesh along with the skin) two butternut pumpkins, chopping into small pieces and roasting. Will definitely try this method next.

    1. It is definitely a great time saver - and just as tasty!


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