Roasted Pumpkin Soup with pepitas

Creamy Roasted Pumpkin Soup with crispy, crunchy pepitas - yum!No better option than a steaming bowl of soup this autumn. Pumpkin-infused delicacies, anyone? Offers soothing comfort.

This combination of pumpkin and carrot is filled with beta-carotene (yes, that's the vibrant orange pigment) which is converted to vitamin A. The pepitas are a great source of zinc, both essential for maintaining a healthy immune system.

Serving Size: 4 servings             Time: 40 minutes


  • 1 butternut Pumpkin
  • 2 Carrots
  • 2 Cups Vegetable Stock
  • 1/2 cup Coconut Milk
  • 1 tsp Turmeric (fresh)
  • 1 tsp Ginger (fresh)
  • Parsley (fresh)
  • Pumpkin Seeds (toasted)
  • Salt and Pepper


  1. Preheat oven to 180°C. Line a baking sheet with parchment paper. Place chopped pumpkin and carrot onto tray and lightly drizzle with oil. Sprinkle with a pinch of salt.
  2. Roast for 25 minutes or until lightly golden and cooked completely.
  3. Chop turmeric and ginger, setting aside the pieces. Boil the vegetable stock in a saucepan and let it simmer.
  4. Lightly toast pumpkin seeds in a separate pan.
  5. Once your vegetables are cooked, combine them with a heat-resistant blender (I chose a Vitamix). An immersion blender can also be used. Include the turmeric and ginger, vegetable stock, and coconut milk as you blend, then season to taste with salt and pepper. Serve garnished with parsley and pumpkin seeds for a delicious meal. 

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