This paleo pumpkin soup is the reason for the fall season my friends. Fresh roasted sugar pumpkins are bright and sweet, and perfectly complimented by classic fall herbs and spices. Coconut milk makes the finished soup creamy and satisfying without competing with the complex roasted pumpkin flavor. This is a simple and satisfying lunch, or a crowd-pleasing start to an epic Thanksgiving meal.
Paleo pumpkin soup with pepitas. How ’bout them alliteration apples on this fine fall afternoon? Okay, I’ll stop now.
This time last year Cameron and I were into the first week of our second (modified) Whole 30. We’d been planning on doing a third round this September, and then in October, but between settling into our new home, a slew of family events and activities, and a pretty full freelance slate, time has run away with us yet again. Grr.
That being said, it’s been constantly sitting at the back of my mind and I find myself reaching for tried and true paleo recipes during my weekly meal planning and recipe development. Therefore it came as no surprise to me when I jumped all over some sugar pumpkins at the local coop last week and I immediately began sketching out a recipe for paleo pumpkin soup while finishing my shopping.
Paleo Pumpkin Soup Recipe Notes
This is a pretty classic pumpkin soup recipe, but paleo-ized. Creamy without cream (thanks coconut milk!), sweet from a hit of maple syrup, deeply complex from fresh roasted sugar pumpkins, and a crunchy finish thanks to salted pepitas. So much yummy. Whole foods FTW, every time.
I’d like to call this recipe easy and fast, but the reality is that roasting the pumpkins does take a wee bit of time. You can absolutely use canned pumpkin puree in this recipe, but you’ll sacrifice some of the complex flavor you get from roasting your own sugar pumpkins. Canned pumpkin is also denser, so you’ll need to add a bit of extra broth (no biggie). The cost of buying fresh sugar pumpkins vs. canned puree is about the same (in my area, fresh pumpkins are relatively inexpensive, so the total cost was about $1 less to make my own). But the flavor from fresh pumpkins is fresher and brighter, and the roasting process makes the flesh sweeter and more complex. So I say roast ’em fresh. You can roast sugar pumpkins ahead of time and store the resulting puree in an airtight container in the fridge for about a week or in the freezer for up to 3 months.
Roasting your own pumpkins is stupid easy. Simple slice them in half, scoop out the seeds, drizzle with some oil, season with salt and pepper, and plop em cut side down on a baking sheet. Roast at 400* for about half an hour, or until they start to collapse into themselves. Then let them cool and scrape out that gorgeous, tender flesh. I don’t bother pureeing the pulp before adding to my soup because I’m only going to puree it later with a stick blender.
Once the pumpkin is roasted, this paleo pumpkin soup is definitely fast and easy. It calls for just a handful of other staple ingredients and cooks up in about 30 minutes. Once the soup is finished, I blend the heck out of it with a stick blender until it’s super smooth.
The resulting soup is both sweet and savory, and surprisingly filling. I had this for lunch with a really simple green salad and was totally full until dinner. Because it’s paleo, gluten free, and vegetarian/vegan friendly, this paleo pumpkin soup recipe is super crowd friendly and would make an awesome starter for an epic Thanksgiving dinner.
Paleo Roasted Carrot and Apple Soup
Looking for another paleo soup recipe? Check out this recipe for roasted carrot and apple soup. It’s like a big hug – warm, comforting, and nourishing for the body and soul. It’s a nutty, sweet paleo soup recipe that’s packed with vegetables and deeply nutritious.
Paleo Pumpkin Soup with Pepitas
This paleo pumpkin soup is the reason for the fall season. Fresh roasted sugar pumpkins make for a bright, fresh, and sweet soup. This is an easy and simple lunch, or a crowd-pleasing start to an epic Thanksgiving meal.
- 4 lb sugar pumpkin halved, seeds removed
- 2 tbsp avocado oil divided
- 1/2 tsp kosher salt
- 1/2 tsp cracked black pepper
- 1 medium onion thinly sliced
- 2 cloves garlic minced
- 1/2 tsp ground ginger
- 1/8 tsp cinnamon
- 1/8 tsp nutmeg
- 2 c. chicken bone broth or vegetable broth
- 1 14-oz can full fat coconut milk
- 2 tbsp pure maple syrup (substitute date syrup for Whole30)
- 1 sprig fresh thyme
- 1 sprig fresh sage
- 1/4 c roasted, salted pepitas for garnish
Preheat the oven to 400. Slice the sugar pumpkin in half and scrape out the seeds and fibrous pulp using a spoon. Drizzle 1 tbsp oil over the pumpkins and rub the oil into the flesh. Season with salt and pepper.
Place the pumpkin halves cut side down on a baking sheet and roast until the skin is golden brown and the pumpkins are starting to cave in on themselves, 40-45 minutes. The pumpkins are done when you can easily pierce the skin with a fork. Remove from the oven, flip them over, and set aside to cool. Once the pumpkins are cool enough to handle (10-15 minutes) scrape out the flesh with a spoon, or simply peel away the skin with your (clean) hands.
Heat a dutch oven over a medium high flame. Add the second tablespoon of oil to the pan and heat until it shimmers. Add the onion and sauté, stirring occasionally, until the onion is soft and the edges are starting to brown, 8-10 minutes. Add the garlic and sauté until fragrant, 1 minute.
Add the spices to the onion and garlic mixture and sauté, stirring continuously, until the spices are toasted, about 1 minute.
Add the pumpkin flesh to the pot, along with the broth, coconut milk, maple syrup, and fresh herbs and give everything a good stir. Increase the heat to high and bring the liquid to a boil. Reduce to low, cover, then simmer until the herbs are falling off the stems, about 20 minutes.
Fish out the herb stems from the soup. Puree the soup in the pot using a stick blender until completely smooth. Taste for seasoning and add additional salt and pepper if needed.
Ladle the soup into bowls and garnish with roasted, salted pepitas. Serve immediately.
Useful Tools for this Recipe:
To make this vegetarian or vegan, substitute vegetable broth.
To make this a fast 30-minute weeknight meal, substitute 3 cups (about 2 cans) of organic canned pumpkin puree. Increase the broth by 1/2 a cup.
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