Savory Roasted Pumpkin Soup, a Heart Healthy Choice

Presented by Sous Chef, Monsieur Doughboy

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sauteed vegetables
sauteed vegetables | Source
Preparing the ingredients
Preparing the ingredients | Source

Ingredients:

1 med/large pumpkin, about 10 cups in recipe

1 med onion, chopped

2 cloves garlic, chopped

1 celery stalk, chopped

1 large carrot, chopped

½ cup orange juice

1 Tbsp Olive oil

2 Tsp curry powder

½ Tsp cumin

½ Tsp coriander

Basil for garnish

Water to thin the soup

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The Process:

Wash pumpkin, split in half and place cut side down in a baking dish. Add ½ cup of water to keep the pumpkin moist. Bake 40-50 minutes at 350* depending on size. When skin is tender, pumpkin is ready. Remove from oven and allow to cool enough to handle.

Cut pumpkin into chunks and remove peel. Set aside

Cook carrot in orange juice until tender (in microwave is fine)

Heat a pan (cast iron skillet recommended) over medium heat

Add olive oil, onion, garlic, celery, sauté until tender, remove from heat

Place carrots, sautéed vegetables and broth in blender or food processor, blend until smooth

Add herbs and spices, blend

Add pumpkin one cup at a time until soup is desired consistency

Add water or broth slowly to suit your preference.

Garnish with desired toppings and enjoy!

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Garnish With:

  • Toasted pumpkin seeds
  • Celery leaves
  • Diced jalapenos
  • Celery leaves
  • Basil leaves, chopped
  • A dollop of sour cream
  • Homemade croutons
  • A dash of nutmeg or cinnamon
  • grated Parmesan cheese
  • A sprinkle of sharp Cheddar crumbles
  • Anything else you like

Homemade croutons, grated cheddar, fresh basil, fresh rosemary, a pinch of dill, roasted pumpkin seeds
Homemade croutons, grated cheddar, fresh basil, fresh rosemary, a pinch of dill, roasted pumpkin seeds | Source

Comments and Hints

  • The orange juice adds a bright, citrus note and really makes a difference.
  • Chicken broth can be substituted in place of vegetable if desired
  • Canned pumpkin may be substituted in off season.
  • Sautéed vegetables makes a difference in flavor. Do not skip this step.
  • If you do not have a food processor, use a blender and/or immersion blender.
  • A dash of red pepper flakes or roasted jalapeno may be added for a burst of heat.
  • For added flavor, the vegetables can be roasted in the oven while the pumpkin bakes.
  • Maybe frozen or refrigerated
  • To make this lighter, just use coriander. Then the soup is great cold like gazpacho.

Source

pump·kin Noun/ ˈpəm(p)kən/ 1. A large rounded orange-yellow fruit with a thick rind, edible flesh, and many seeds.


Pumpkin flesh is fat free (seeds are not) and is high in nutrients including:

  • Fiber- reduces bad cholesterol levels, protects against heart disease, controls blood sugar, promotes healthy digestion, assists in weight loss.
  • Alpha-carotene-an antioxidant that is converted to Vitamin A
  • Beta-carotene- an antioxidant that is converted to Vitamin A
  • Vitamins C and E-for healthy skin and heart, aids in reducing risk from Alzheimer's and cancer.
  • Potassium-for strong bones and energy, controls blood pressure
  • Magnesium-for a healthy immune system, bones and heart.
  • Pantothenic acid-reduces stress in the body and aids in maintaining a balanced hormone level

Pumpkin seeds provide:

  • Vitamin E, iron, magnesium, potassium, zinc, plant-based omega-6 and omega-3 fatty acids.

Cast your vote for Savory Roasted Pumpkin Soup

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Comments 54 comments

Sunnie Day 5 years ago

Yummy this sounds so wonderful..Thank you so much!


Happyboomernurse profile image

Happyboomernurse 5 years ago from South Carolina

This looks and sounds delicious and I'm so glad you added the comments and hints indicating which items are vital and which can be modified. It's good to know that a quick or off season version can be made using canned pumpkin.

I love your colorful photos and especially your Sous Chef, Monsieur Doughboy. My mouth is beginning to salivate when I see him in one of your hubs.

Voted up, useful, awesome, beautiful and interesting.


mckbirdbks profile image

mckbirdbks 5 years ago from Emerald Wells, Just off the crossroads,Texas

hum, hum, hum let me grab a tablespoon. i've looked and looked for a dollop measuring spoon, but could never find one.

Delicious Hub Hyphen.


A.CreativeThinker 5 years ago

This sounds so delicious, I will have to try it soon. Great colorful and tasty looking hub. Thanks for sharing.

Voted up! :)

Regards,

A.CreativeThinker


Hyphenbird profile image

Hyphenbird 5 years ago from America-Broken But Still Beautiful Author

Hi Sunnie Day. I got several great pumpkins at the farmer's market and thought about soup on this chilly Fall day, so I created a recipe. And being addicted to HP, I had t make a Hub about it. Thanks for dropping by.


Hyphenbird profile image

Hyphenbird 5 years ago from America-Broken But Still Beautiful Author

Hi there Happyboomernurse. He has become my official recipe photo. I adore him and he adds interest to the recipe photos. I hope you try the soup, it really turned out well. My eight year old is loving it also.THAT is a testament to the power of pumpkin. The canned pumpkin might not taste as fresh but would work fine. I sometimes long for soup even on hot Summer days. I appreciate you stopping by and leaving your great comments.


always exploring profile image

always exploring 5 years ago from Southern Illinois

This is my first to ever hear of pumpkin soup. I will try it using canned pumpkin. Thank you....


Hyphenbird profile image

Hyphenbird 5 years ago from America-Broken But Still Beautiful Author

mckbirdbks, you know about those dollops. Earl has the exact measurement. Wonder if he would be interested in this recipe? My Betty Crocker cooking personality took over this morning and next thing I knew, I was creating this recipe. Who knew?! Thanks for coming by with your amusing self.


Hyphenbird profile image

Hyphenbird 5 years ago from America-Broken But Still Beautiful Author

A.CreativeThinker, I hope you do try this. It was easy to make and the house smells amazing. Pumpkin has many great benefits. I will go back and add some of those. Thanks for coming by to read and comment. I will get over to see your Hubs later today. Thanks so much.


Hyphenbird profile image

Hyphenbird 5 years ago from America-Broken But Still Beautiful Author

always exploring, the canned pumpkin is good. I have used it before in recipes. If you can get a fresh one though, the taste is lighter. The health benefits are about the same. We love this soup, it has a gourmet taste and is budget friendly. It is great to so to see you today.


mollymeadows 5 years ago

Another excuse to go buy a pumpkin! Ymm. Wouldn't it be pretty served in a little pumpkin shell? Thanks Hyphenbird for the healthy seasonal menu. I'm trying to lose weight and recipes like this are the way.


september girl 5 years ago

Voted up on this one...also bookmarked. Very cool dishes for fall! : )


writer20 profile image

writer20 5 years ago from Southern Nevada

This looks so good. I have a curry hater at my side can you think of something to replace the curry powder, please?


Becky Katz profile image

Becky Katz 5 years ago from Hereford, AZ

Looks good, I have some canned pumpkin, going to give it a try tonight.


Hyphenbird profile image

Hyphenbird 5 years ago from America-Broken But Still Beautiful Author

writer20, put a dash of coriander in it. That is lighter and gives a fresh taste. For a smokiness, add a bit of cumin or even a dash of Worcestershire sauce. I also like it with nothing but and serve it chilled with a bit of fresh basil like a gazpacho. Yum


Hyphenbird profile image

Hyphenbird 5 years ago from America-Broken But Still Beautiful Author

Hi mollymeadows, that would be a great presentation. I also am working hard to lose weight and this soup is perfect in that regard. Pumpkin is nutritious and full of fiber also. Let me know how you like it.


Hyphenbird profile image

Hyphenbird 5 years ago from America-Broken But Still Beautiful Author

Thanks september girl. I appreciate the votes. Let me know if you make this and how you liked it.


Hyphenbird profile image

Hyphenbird 5 years ago from America-Broken But Still Beautiful Author

Becky, I am glad to hear that. This is lighter than butternut squash soup and goes with many meals as an appetizer or can become the main dish also. It is very versatile.


Cloverleaf profile image

Cloverleaf 5 years ago from Calgary, AB, Canada

Great job, Hyph! So delicious, and healthy too. I love the idea of adding a dash of coriander as an alternative to curry, I think that would work out really well! Voting up and bookmarking :-)


North Wind profile image

North Wind 5 years ago from The World (for now)

There is something so comforting about soup, I just love it :) I will definitely be trying this recipe Hyphenbird!


Rosemay50 profile image

Rosemay50 5 years ago from Hawkes Bay - NewZealand

Sounds delicious Hyphen, pumpkin soup is a big thing over here but not seen a recipe like yours. I would never have thought to cook the carrots in orange juice, so thank you for that tip.

Great hub and great photos to go with it.


Susieq42 5 years ago

Looks delicious, Hyphenbird! I'll have to give it a whirl. Thank you!


saddlerider1 profile image

saddlerider1 5 years ago

Any type of squash, but especially pumpkin is a favorite of mine. You have turned this delicacy into a picture gallery with those wonderful colors for Fall. I can smell it cooking. You've enticed my taste buds to get creative and use my pumpkins wisely this year, can't wait to try this tasty dish you've shown off here. Rated up, awesome and delicious.


Hyphenbird profile image

Hyphenbird 5 years ago from America-Broken But Still Beautiful Author

Cloverleaf, I love coriander with its light taste and scent. I wanted this one to be savory so went with heavier spices. I love pumpkin soup light and fresh with just a touch of nutmeg and fresh basil and cold like gazpacho. YUM Thanks for coming by and leaving your kind comments.


Hyphenbird profile image

Hyphenbird 5 years ago from America-Broken But Still Beautiful Author

Hi North Wind. i agree with you. Soup is a comfort food and a healing food. When I am sick, I always want soup. Let me know how you like this one. We have loved it.


Eileen Hughes profile image

Eileen Hughes 5 years ago from Northam Western Australia

This looks really yummy so will have to give it a try thanks for that and lovely pics too.


Just Ask Susan profile image

Just Ask Susan 5 years ago from Ontario, Canada

Cannot wait to try this recipe. I've never before made pumpkin soup but have always wanted to. You have inspired me to try this. Thanks and it is always so nice to see Sous Chef, Monsieur Doughboy.


Hyphenbird profile image

Hyphenbird 5 years ago from America-Broken But Still Beautiful Author

Hello Rosemay. This turned out so well. I am thrilled with my recipe. The orange juice adds a brightness to the soup and infuses the carrots so when they are pureed, that remains fresh. I hope you try it. Thanks for the visit today.


Hyphenbird profile image

Hyphenbird 5 years ago from America-Broken But Still Beautiful Author

Susieq42, let me know how you like this soup. The smokiness of the roasted veggies and spices made me a fan. Thanks


Hyphenbird profile image

Hyphenbird 5 years ago from America-Broken But Still Beautiful Author

Hello saddlerider1. Yes, use these wonderful pumpkins wisely. I am always appalled that millions are wasted just for decorations. Thanks for the votes and try the soup. It is inspirational for writing. laugh


Hyphenbird profile image

Hyphenbird 5 years ago from America-Broken But Still Beautiful Author

Eileen Hughes, thanks for stopping by. I am so pleased this recipe is finding its way into other homes. I am glad I took the photos as I was cooking and thought about making a Hub so others can share in this healthy food. I will be over to your part of Hubland soon. Thanks so much, it is lovely to meet you here on HP.


Hyphenbird profile image

Hyphenbird 5 years ago from America-Broken But Still Beautiful Author

Hi Just Ask Susan. Monsieur says, "Merci!" I hope you like the soup, we loved it. I will have to keep Monsieur busy creating other new recipes. Thanks for the visit, it is always nice to see you.


Dave Mathews profile image

Dave Mathews 5 years ago from NORTH YORK,ONTARIO,CANADA

Hyphenbird: This sounds great. Thank you!


Movie Master profile image

Movie Master 5 years ago from United Kingdom

Hi hyphenbird, your pictures are great and the recipe sounds delicous, I am going to try it with the coriander.

Love your new profile picture.

Voting up.


b. Malin profile image

b. Malin 5 years ago

Mmm this all sounds so GOOD Hyphenbird. I've never tried Pumpkin Soup before, but the Recipe sounds simple enough for even ME to be tempted to make...Loved all the Delicious looking pictures too. Yes, I too loved your new Profile Picture.


Alastar Packer profile image

Alastar Packer 5 years ago from North Carolina

Pumpkins good stuff and so is this recipe. Like your new icon pic. Whats ya holdin in yer hand though? If thats a shower curtain gonna eat me shoe! Apolo Hyph, one o those nutty days 'round here..LOL


Alastar Packer profile image

Alastar Packer 5 years ago from North Carolina

Blame it on another Hubber Hyph- think...something people have for lunch a lot. He's a genius and leaves thought provoking comments too.


Hyphenbird profile image

Hyphenbird 5 years ago from America-Broken But Still Beautiful Author

Hi Dave, this really is great especially on a crisp fa;; day. It is good to see you today.

Thank you Movie Master. The next batch will be just with coriander and perhaps a hint of nutmeg. Yum. I needed a picture for a bio and thought I might as well update here on HP even though my hair was windblown and I showed every pound. It is who I am right now. Thanks for stopping by.


mythicalstorm273 profile image

mythicalstorm273 5 years ago

This sounds absolutely delicious... and it doesn't sound complicated either!! I have never done anything with pumpkin, but since fall has hit and I am in the experimenting mood I have been thinking about trying some pumpkin dishes this year! This is the top of the list now :-) Thank you!


Hyphenbird profile image

Hyphenbird 5 years ago from America-Broken But Still Beautiful Author

b. Malin, this is so easy to make that I was hesitant to write it up as a recipe. But I wanted others to know the joy and healthy aspects of it. And I always have my camera at hand to document everything! Thanks for your great comments and for noticing my highly visible new profile picture!


Hyphenbird profile image

Hyphenbird 5 years ago from America-Broken But Still Beautiful Author

Hello Alastar, you crazy man. Have your lovely lady make this for you. The health benefits are outstanding. Lunch, thoughts...a Thought Sandwich perhaps! lol


Hyphenbird profile image

Hyphenbird 5 years ago from America-Broken But Still Beautiful Author

Hi mythicalstorm. This is ridiculously easy. I have never done a lot with pumpkin before but will now. It is naturally sweet and very nutritious. Let me know how you did with it and how you liked it.


Becky Katz profile image

Becky Katz 5 years ago from Hereford, AZ

I tried it and we all loved it. Had it with homemade pumpkin bread.


Hyphenbird profile image

Hyphenbird 5 years ago from America-Broken But Still Beautiful Author

Oh Becky, that is great. And thank you for letting me know. What a great idea to have it with pumpkin bread. I will try that next time myself. I love pumpkin with its freshness and natural sweetness.


Eiddwen profile image

Eiddwen 5 years ago from Wales

Hi I can't wait to try this one ,I'll let you know how I get on .

I vote up and bookmark into my favourite recipes.

Take care my friend.

Eiddwen.


Hyphenbird profile image

Hyphenbird 5 years ago from America-Broken But Still Beautiful Author

Hello Eiddwen. Thanks for the votes and bookmarks. Another Hubber tried it and said her family loved it. I hope you do too. It is always lovely to see you.


WillStarr profile image

WillStarr 5 years ago from Phoenix, Arizona

Is this served hot or cold?


Hyphenbird profile image

Hyphenbird 5 years ago from America-Broken But Still Beautiful Author

Eat this one hot Will. Since it is savory, the flavors come out better. If you make the soup with just coriander, it is great cold. I will go back in and make a note of that. Thanks!


RTalloni profile image

RTalloni 5 years ago from the short journey

Pumpkind really is very good for us. You've posted a very user friendly pumpkin soup with good tips. Thanks! :)


Hyphenbird profile image

Hyphenbird 5 years ago from America-Broken But Still Beautiful Author

Thank you RTalloni. As I created this recipe, I tried to keep it very simple. To me the more simple the recipe, the more I will make it. I am so pleased you like it. See you soon.


suzettenaples profile image

suzettenaples 5 years ago from Taos, NM

Hi Hyphen: I'm not a big fan of pumpkin soup, but your's does sound and look very good. I may try it out for this Thanksgiving. The orange juice in it piques my interest and sounds good.

Excuse me, I mean Monseur Dough Boy's pumpkin soup!


Hyphenbird profile image

Hyphenbird 5 years ago from America-Broken But Still Beautiful Author

Hello Suzette. The orange juice gives the soup a light and refreshing burst of flavor. Otherwise I think it might be too heavy. Isn't Doughboy adorable? We have had him for many years. He has become a part of our little Wabi family. He is the only item that sits in the counter. Thanks so much for your comments and visit.


heather.h profile image

heather.h 5 years ago from UK

sounds delicious. The photos had my mouth watering. off to the kitchen. Thank you Hyphenbird.


Hyphenbird profile image

Hyphenbird 5 years ago from America-Broken But Still Beautiful Author

Hello Heather, it is nice to see you. I hope you like the soup. I am making more tomorrow but the lighter version with extra orange juice and coriander. Thanks for the visit.

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