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Easy Roasted Pumpkin Soup

Last updated: October 10, 2022

Typically, we think of pumpkin as part of a sweet food or drink. Traditional pumpkin pie and pumpkin spice latte usually come to mind. In this recipe, pumpkin is featured in a savory dish, and the added sugars are eliminated. You can substitute your favorite winter squash variety with equal results. Varieties that would work well include Butternut, Delicata, Sweet Mama and Turk’s Turban. 


15 Min


40 Min






  • 2 ½ pound fresh pumpkin or butternut squash, halved and seeded 
  • 4 to 5 garlic cloves, unpeeled 
  • Avocado oil spray, or your favorite non-stick spray 
  • 1 sweet onion peeled and diced 
  • 2 large carrots, peeled and chopped 
  • 2 celery stalks, chopped 
  • 1 tablespoon smoked paprika 
  • 1 tablespoon olive oil 
  • Salt and pepper, to taste 
  • 3 cups low-sodium vegetable broth 
  • Optional garnishes: Plain yogurt, pumpkin seeds, sliced scallions, fresh chopped herbs  


  1. Preheat your oven to 400F and line a large rimmed baking sheet with parchment paper. 
  2. Peel and cut the pumpkin into 2-inch pieces and place them into the prepared baking tray, together with the garlic cloves. 
  3. Season with salt and pepper, and lightly spray with avocado oil to coat; then spread into a single layer. 
  4. Place the tray on the middle rack of the oven, and roast until pumpkin is fork-tender, about 30 minutes. 
  5. Meanwhile, prep the remaining veggies. Heat oil in a medium saucepan over medium heat. Add onion, carrots and celery and sauté until softened, about 5-6 minutes, stirring occasionally. 
  6. Add the smoked paprika, roasted pumpkin and garlic (pop it out from the skins). Pour in the broth and bring to a boil. Continue to cook for about five minutes. 
  7. Take it off the heat, and puree with an immersion blender until smooth. 
  8. Season with salt and pepper to taste and garnish with desired toppings. 

Recipe shared by Michelle Eaton, M.S., Registered Dietitian, ThedaCare; courtesy of

Tags: autumn dietitian approved fall farmers market healthy meals pumpkin soup recipes

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