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GoFarm Blog

Pumpkin Soup


  • 3 cups pie pumpkin, peeled and seeds removed

  • 1/2 small onion, diced

  • 2 garlic cloves, minced

  • 1 cup vegetable broth plus more as needed

  • 1 1/4 cups coconut milk, or non-dairy milk of your choice

  • 2 Tbsp fresh herbs, chopped (sage, thyme, or tarragon work well)

  • 1 tsp salt

  • 1/2 tsp black pepper

  • 1/2 bunch of Kale

  • Coconut cream

  • Pumpkin seeds

  • Oil


  1. Preheat oven to 425 Fahrenheit and line a baking sheet with parchment paper. Carefully halve the pumpkin and scoop out the seeds. Slice each pumpkin halve in half to make quarters. Brush or rub 1 tablespoon olive oil over the flesh of the pumpkin and place the quarters, cut sides down, onto the baking sheet. Roast for 35 minutes or longer, until the orange flesh is easily pierced through with a fork. Set it aside to cool for a few minutes.

  2. While the pumpkin is cooking, wash and dry the pumpkin seed and place on a pan. Wash, destem, and chop the kale, and place those on the pan next to the seeds. Drizzle the pan with oil, and roast them for about 10 minutes, or until the kale is crunchy and you start to hear the seeds popping. Then remove them from the oven and set aside.

  3. In a large pot over medium heat, add about 1 tablespoon oil. Cook the onion for 4 - 5 minutes or until fragrant and tender. Add the garlic and cook for another 30 seconds. Add the roasted pumpkin. Cook for 3 to 5 minutes, stirring frequently to make sure it doesn’t burn. Let cool slightly.

  4. To a high-powered blender or food processor, add the pumpkin mixture, broth, coconut milk, herbs, and spices. Blend until combined and smooth. Taste and add more spices as necessary. If you’d like to thin the soup, slowly add more vegetable broth. (You can also add all these ingredients to a pot and use an immersion blender).

  5. Pour the soup back into the pot. Warm over low heat, about 10 minutes, or until heated through. Spoon into bowls and top with kale, a swirl of coconut cream, or pumpkin seeds.

Picture and recipe adapted from:


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