Pumpkin soup with roasted pumpkin seeds

Just a simple soup you can whip up to take advantage of squash season.


  • 1000g fresh pumpkin
  • 2 tart apples (mcintosh, cortland, granny smith) cored and chopped
  • 4 cups of chicken or vegetable stock
  • 2 medium onions, chopped
  • 34 garlic cloves, finely diced
  • half a thumb size of fresh ginger, finely diced or grated
  • 45 sprigs fresh rosemary (dried is fine as well – 2 tbsp)
  • 1 tbsp thyme
  • 2 tbsp maple syrup
  • 1/2 tsp smoked paprika
  • 1/2 tsp cinnamon
  • dash of nutmeg
  • 1/2 cup 2% milk (light coconut milk can be substituted)
  • hot sauce like Sriracha to taste, optional


Preheat oven to 400F. Remove seeds from pumpkin, roughly chop into hand-sized pieces, season lightly and roast skin side down for about 45min until easily pierced with a fork. Remove and scrape pumpkin flesh from skin when cool enough to handle. Sautee onion and garlic quickly, add all ingredients other than milk. Bring to a boil, reduce heat and blend well. Add milk and keep warm until serving. Taste and adjust salt and pepper if necessary.
Clean and separate seeds, toss with a small amount of olive oil and seasoning (many different spices can be used, I kept it simple with paprika, salt and Montreal steak spice), bake at 250F until completely dry and very crunchy, about 45-60min. 


Keywords: pumpkin soup salmon rice