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.
Log this recipe in SnapCalorie
Recipe Information
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
Instructions
Preheat your oven to 400°F (200°C).
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.
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.
While the pumpkin is roasting, heat the remaining 1 tablespoon of olive oil in a large pot over medium heat.
Add the diced onion and sauté for 3-4 minutes, or until softened.
Stir in the minced garlic and diced carrot, cooking for another 2 minutes.
Scoop the roasted pumpkin flesh out of the skin and add it to the pot with the other vegetables.
Pour in the vegetable stock and bring the mixture to a boil over medium-high heat.
Reduce the heat to low, cover the pot, and let it simmer for about 10 minutes.
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.
Stir in the coconut milk, ground cinnamon, and ground nutmeg. Season with salt and black pepper to taste.
Let the soup simmer gently for another 5 minutes to meld the flavors.
Serve hot, garnished with a sprinkle of pumpkin seeds and fresh parsley, if desired.
Nutrition Facts
Calories |
1146 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 38.0 g | 49% | |
| Saturated Fat | 6.5 g | 32% | |
| Polyunsaturated Fat | 5.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4716 mg | 205% | |
| Total Carbohydrate | 194.8 g | 71% | |
| Dietary Fiber | 45.7 g | 163% | |
| Total Sugars | 55.4 g | ||
| Protein | 27.2 g | 54% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 598 mg | 46% | |
| Iron | 11.2 mg | 62% | |
| Potassium | 4870 mg | 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.
