Roasted Pumpkin Soup Recipe with Coconut Milk, Ginger & Maple Syrup


Spare a pumpkin from being carved and use it to make a homemade pumpkin soup recipe that is incredibly easy to put together and packs in robust flavors from coconut milk, ginger, pepper, onion and well, pumpkin itself. Each slurp is creamy, spicy and light all at the same time. Because of the heaviness (the healthy kind) from the coconut milk, a bowl of this soup is enough to satisfy you for hours and makes for a great lunch, snack or light dinner. Enjoy!

Roasted and ready to glow:

Pumpkin: is a great source of fiber and of chemicals called phytosterols, which reduce LDL (bad) cholesterol. Pumpkin also reduces cancer risk and maintains skin’s youth due to its antioxidant content. Pumpkin seeds are also known to boost your mood. Pumpkin can also be great fuel post workout on account of its potassium content, which restores the body’s balance of electrolytes. And lastly, heading it to the Winter season, pumpkin is a great tool to boosting your immunity and keeping you sickness-free!

Coconut Pumpkin Soup Recipe

Serves 4


  • 1 medium pumpkin, seeds and fleshy core removed and chopped
  • 1/2 cup maple syrup
  • 3 tablespoons coconut oil, melted
  • 1 can (14 oz) coconut milk (BPA-free)
  • 1 red onion, chopped
  • 2-inch nob of ginger, peeled
  • 2 cloves garlic, smashed
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper

Directions: Preheat the oven to 400 degrees Fahrenheit. Prepare the pumpkin, getting rid of the stem, bottom edge, seeds and fleshy core. Chop and place on a baking dish. Pour 2 tablespoons of the coconut oil evenly atop the pumpkin pieces. Use clean hands to spread the oil across all pieces, top and bottom. Pour over the maple syrup and use hands to evenly distribute.



Pop into the oven for 20 minutes, or until the pumpkin is cooked through.



Separate the flesh from the skin as best as you can and place the pumpkin flesh in a bowl. Set aside.


Add 1 tablespoon of coconut oil to a medium-sized pot over medium-high heat. Add the onion. Cook until translucent.


Next add the pumpkin, salt, pepper, coconut milk, garlic and ginger. Stir and put a lid on the pot.


When the mixture reaches a boil, reduce heat to a simmer and let it cook for another 10-15 minutes, or until the flavors have developed and reached a smooth consistency. Adjust spices according to your preferences.


Let the mixture cool and then blend. Return to the pot to reheat. Serve chunky or extra-blended. Enjoy!



Bon Appetit!

xo Aylin



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