Roasted Pumpkin & Coconut Soup

Roasted Pumpkin

I often get the question “what do I eat for lunch?” Well, to be honest, nature has made it easy to know what to eat! Buying vegetables and fruit in season are not only more nutritious, they taste better and are in fact cheaper!

Autumn is by far my favourite month, not just for the cooler temperature but also for the products it provides! Pumpkin is an autumn vegetable and nutrient rich. This humble backyard vegetable is rich in vitamins A and E, low in calories and low GI. I love making a batch of this roasted pumpkin soup and using Thai flavours to jazz it up!



  • 1kg pumpkin, peeled, deseeded and diced

  • 2 Tablespoons coconut oil

  • 1 teaspoon sea salt

  • 2 brown onions, finely chopped

  • 5 garlic cloves, finely diced

  • 1 Tablespoon ginger, grated

  • 2 teaspoons ground cumin

  • 2 teaspoons ground coriander seed

  • 1 litre vegetable stock

  • 1 cup coconut milk

  • Coriander leaves for garnishing



Preheat fan-forced oven to 200 degrees

In a large bowl add chopped pumpkin and add a tablespoon of coconut oil and salt. Use your hands to coat the pumpkin well.

Place pumpkin on a baking tray, making the pumpkin is evenly spread apart. Bake until pumpkin starts to turn a light golden colour and is soft. Depending on the size of the chopped pumpkin, cooking time can range from 30 to 40 minutes. Set aside.

Heat 1 Tablespoon of coconut oil in a large saucepan until hot. Add onions and cook until softened stirring occasionally. Add garlic, ginger, cumin and coriander, mix together and cook for a further 2 minutes.

Add pumpkin and vegetable stock and bring to the boil. Simmer for 20 minutes. Next, add the coconut milk and stir well. Remove from heat and use a handheld blender (bamix) to blend the soup to a thick, smooth consistency. Add extra vegetable stock if you want a thinner consistency.

Pour soup into serving bowls. Season with salt, drizzle with coconut milk and garnish with coriander leaves.

Low FODMAP: Swap garlic for garlic infused olive oil; swap onion for green part spring onion; use any pumpkin except butternut.


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