Mediterranean Pumpkin Soup
Servings: 4 people
- 2 pounds (900 g) pumpkin peeled and seeded - about 3 pounds / 1.4 Kg before peeling - sugar pumpkin, butternut, or any winter squash
- 2 tablespoons olive oil
- 1 large onion cut into 4 pieces
- 2 cloves garlic crushed - skin on
- 1 sprig rosemary or ½ teaspoon dried rosemary
- 3 fresh sage leaves or ½ teaspoon Italian seasoning
- 3½ cups (850 ml) vegetable broth or more to taste
- ¾ teaspoon salt or more to taste + black pepper
- 1 tablespoon apple cider vinegar or more to taste
- 2 tablespoons pumpkin seeds or crushed pistachios
- Roast the Vegetables: Preheat oven to 400°F or 200°C. Place 2 pounds pumpkin, 1 large onion, 2 cloves garlic, 1 sprig rosemary, and 3 fresh sage leaves on a baking tray. Drizzle with 2 tablespoons olive oil, season with ¾ teaspoon salt and pepper, toss, and spread out in a single layer. Roast for about 20 to 30 minutes until the pumpkin is soft.
- Blend the Soup: Transfer roasted vegetables to a large pot. Squeeze garlic out of its peel and discard the skins. Add 3½ cups vegetable broth and blend with an immersion blender until smooth. If using a standing blender, blend in batches carefully.
- Warm and Adjust: Bring the soup to a gentle simmer for 5 minutes. Stir in 1 tablespoon apple cider vinegar, taste and add more salt or pepper if needed.
- Serve: Spoon into bowls and top with pumpkin seeds, pistachios, or croutons. Serve hot and enjoy.
Substitutions
- Sugar pumpkin → butternut squash, kabocha squash, acorn squash, or other winter squash. Buy pre-peeled, seeded, and chopped to save time.
- Olive oil → avocado oil or another vegetable oil.
- Onion → shallots, leeks, or red onion.
- Garlic → garlic powder or roasted garlic paste.
- Rosemary → dried thyme or Italian seasoning.
- Sage leaves → oregano or marjoram.
- Vegetable broth or chicken broth → made with low sodium organic bouillon powder dissolved in water for a lighter grocery load and longer shelf life.
- Apple cider vinegar → lemon juice or white wine vinegar.
- Pumpkin seeds or pistachios → sunflower seeds, almonds, walnuts, or homemade croutons.
- Save time with prepped pumpkin: look for peeled, seeded, and chopped pumpkin to cut down on prep.
- Roast until golden edges appear: caramelizing in the oven makes the flavor deeper, sweeter, and much richer than simmering.
- Adjust creaminess with extra broth: add more for a lighter texture or keep it thick for a filling pumpkin soup for dinner.
- Add brightness at the end: finish with apple cider vinegar or lemon juice to lift the flavor.
- Use toppings for crunch: try pumpkin seeds, pistachios, or croutons to make each bowl more satisfying.
- Store leftovers properly: keep in the fridge for 3 to 4 days or freeze for up to 3 months for a quick vegetarian pumpkin soup.
