Roasted Pumpkin Soup with Glazed Pepitas

Roasted Pumpkin Soup with Glazed Pepitas

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From: EatingWell Magazine, Soup Cookbook

You'll need a pie pumpkin, not the carving kind, for this healthy soup recipe. Roasting the pumpkin brings out a sweet, almost smoky flavor and creates a soup with depth and character. Store-bought pepitas are a good topper, but the homemade glazed ones here are really special. Serve with a swirl of crème fraîche, sour cream or smoked olive oil, if desired.

Ingredients 12 servings

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Original recipe yields 12 servings
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  • 1 7-pound pie pumpkin or winter squash, peeled, seeded and cut into 1-inch pieces (about 18 cups; see Tip)
  • 2 medium onions, thinly sliced
  • ⅓ cup extra-virgin olive oil, plus 1 tablespoon, divided
  • 4 tablespoons chopped fresh sage, divided
  • 4 tablespoons chopped fresh thyme , divided
  • 2¼ teaspoons kosher salt, divided
  • 1 teaspoon ground pepper plus a pinch, divided
  • ⅔ cup dry white wine
  • ¾ cup pepitas
  • 3 tablespoons maple syrup
  • 8 cups low-sodium "no-chicken" broth
  • 1 cup water


  • Prep

  • Ready In

  1. Position racks in upper and lower thirds of oven; preheat to 450°F. Coat 2 large rimmed baking sheets with cooking spray.
  2. Toss pumpkin (or squash) and onions with ⅓ cup oil, 3 tablespoons each sage and thyme and 1 teaspoon each salt and pepper in a very large bowl (you may need to do this in 2 batches). Divide between the prepared baking sheets. Roast, stirring once halfway and switching the pans from top to bottom and back to front, until lightly browned and tender, 25 to 30 minutes. Remove from the oven and immediately add ⅓ cup wine to each pan, scraping up any browned bits.
  3. Meanwhile, heat the remaining 1 tablespoon oil in a small skillet over medium heat. Add pepitas, ¼ teaspoon salt and the remaining pinch of pepper; cook, stirring, until toasted, 2 to 4 minutes. Add maple syrup and cook, stirring, until well coated and lightly caramelized, 1 to 3 minutes more. Spread on a parchment-lined plate to cool.
  4. Transfer the vegetables and any accumulated juices to a large stockpot and add broth and water. Stir in the remaining 1 tablespoon each sage and thyme and 1 teaspoon salt. Cover and bring to a boil over high heat. Reduce heat, partially cover and simmer for 15 minutes.
  5. Puree the soup with an immersion blender or in batches in a regular blender. (Use caution when pureeing hot liquids.) Serve the soup topped with the glazed pepitas.
  • To make ahead: Refrigerate soup for up to 3 days or freeze for up to 3 months. Store pepitas at room temperature for up to 3 days.
  • Tip: Not to be confused with those used for jack-o'-lanterns, pie pumpkins (also known as sugar pumpkins) have a sweet flavor and smooth texture when cooked and pureed. Look for ones between 4 and 8 pounds.

Nutrition information

  • Serving size: 1½ cups soup & 1 tablespoon pepitas
  • Per serving: 194 calories; 11 g fat(2 g sat); 2 g fiber; 19 g carbohydrates; 4 g protein; 32 mcg folate; 0 mg cholesterol; 9 g sugars; 3 g added sugars; 14,866 IU vitamin A; 19 mg vitamin C; 61 mg calcium; 2 mg iron; 475 mg sodium; 649 mg potassium
  • Nutrition Bonus: Vitamin A (297% daily value), Vitamin C (32% dv)
  • Carbohydrate Servings:
  • Exchanges: 2 fat, ½ starch, ½ vegetable

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