July 27

Roast Pumpkin Soup

We love pumpkin soup in our house!  Well, 3 out of 4 anyway, so Bella is out voted.

Over the years I have made many versions, but this is our favourite. I love the flavour of roasting the vegetables first, it just gives it that little extra deliciousness to the soup. Soups are great on a cold day, but also a fabulous way to use up those vegetables that have been sitting a little longer in the fridge and either need to be used or thrown into the compost bin. I usually make it in batches so that I can freeze some so that we always have a batch of soup we can defrost and reheat.

We have this roast pumpkin soup for our lunches and dinners, but I have even served it for a dinner party as an entree in smaller quantities so our guests also enjoyed a main meal. It’s a hearty and filling soup. I hope you enjoy it as much as my family.

To serve, we add have a few variations we like:

  • A few splashes of coconut milk
  • A spoon of coconut cream
  • A blob of cream (lactose free if you cannot tolerate lactose)
  • A spoon of sour cream (lactose free if you cannot tolerate lactose)
  • Dried chilli flakes

Roast Pumpkin Soup

Prep time Cook time Total time
10 mins 1 hour 1 hour 10 mins

Author: Tracey Francis of Essential Olie
Serves: 4-6


  • 900g Sweet Potato (peeled)
  • 1.8kg Pumpkin (skin and seeds removed)*
  • 1 Whole Garlic
  • 2 sprigs Thyme
  • 2-4 Tablespoons Coconut Oil
  • 1 Litre Chicken Bone Broth (or stock)**
  • Sprinkle of Salt & Pepper


  1. Preheat oven to 180°C on fan forced.
  2. Peel and chop sweet potato and pumpkin.
  3. Put sweet potato and pumpkin onto a baking tray.
  4. Break up garlic into cloves (don’t remove the skin) and put onto baking tray with thyme, sweet potato and pumpkin.
  5. Toss coconut oil threw cut sweet potato, pumpkin, garlic cloves and thyme then sprinkle with salt and pepper.
  6. Roast vegetables for 50 minutes.
  7. Remove vegetables from oven and allow the garlic to cool so that you can remove the skin.
  8. Put the roast vegetables into a large saucepan with chicken bone broth (or stock) and bring to the boil.
  9. Blend til smooth then serve


*I used a whole organic Kent pumpkin. It’s also delicious made with Jap or Butternut Pumpkin, organic or non-organic.
** If you like your soup thinner just add more stock/bone broth.

If you want to make this recipe vegan simply use a vegan chicken stock or vegetable stock.

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