Description
This Roasted Garlic Sage Pesto Pumpkin Soup with Spicy Fried Pumpkin Seeds is a comforting, flavorful fall soup featuring roasted pumpkin pureed into a creamy base with coconut milk and chicken broth. Enhanced by savory sage pesto and crunchy, smoky-spiced pumpkin seeds, it’s perfect served in rustic pumpkin bowls for an impressive presentation.
Ingredients
Scale
Main Soup Ingredients
- 1 large sugar or pie pumpkin, cut in half with seeds removed (plus 4 small pumpkins if making pumpkin bowls)
- 1 tbsp olive oil
- Salt and pepper to taste
- 6 tbsp unsalted butter
- 2 small shallots, chopped
- 1 tsp fresh thyme, chopped
- 4 cups chicken broth
- 1 cup coconut milk
- 1 cup water
- 1 tsp cayenne pepper (adjust to taste)
- ¼ tsp nutmeg
- 1 tbsp pure maple syrup
- 1 pinch crushed red pepper flakes
Sage Pesto Ingredients
- 1 clove head garlic (roasted) or substitute with 1 raw garlic clove
- 1 cup fresh parsley
- ½ cup fresh sage
- ¼ cup shelled pistachios
- ¼ cup olive oil
- ¼ cup crumbled blue cheese (substitute with feta or parmesan if preferred)
- ¼ tsp freshly ground pepper
Spicy Fried Pumpkin Seeds
- Reserved pumpkin seeds from above
- 1 tbsp coconut milk
- 1 tbsp flour
- 1 tsp chipotle chili powder
- ¼ tsp brown sugar
- ½ tsp black pepper
- Lots of salt to taste
- Olive oil for frying
Instructions
- Roast Pumpkin and Garlic: Preheat your oven to 400°F. Cut the large pumpkin in half and scoop out the seeds, reserving them for later. Place the pumpkin halves on a baking sheet and rub with 1 tablespoon olive oil, sprinkled with salt and pepper. Trim the top off the garlic head to expose the cloves, peel off excess skin, drizzle with olive oil, and wrap in foil. Roast both pumpkin and garlic on the same sheet for about 45 minutes or until pumpkin is fork tender and garlic is golden and soft. Allow to cool for 5 minutes. Squeeze the roasted garlic cloves out of their skins and mash them well with a fork, then set aside.
- Puree Pumpkin: Add the roasted pumpkin flesh to a food processor along with 1 cup of chicken broth. Puree until completely smooth. If you don’t have a food processor, mash very well until smooth.
- Sauté Shallots and Build Soup Base: Heat a large pot over medium heat and melt the butter. Add chopped shallots and sauté until soft, about 5 minutes. Stir in the fresh thyme and cook for another 30 seconds. Next, add the pumpkin puree, remaining chicken broth, coconut milk, water, cayenne pepper, nutmeg, pure maple syrup, and crushed red pepper flakes. Stir thoroughly and bring to a low simmer. Let the soup cook gently for 15-20 minutes to meld flavors.
- Prepare Sage Pesto: In a food processor, combine roasted garlic, fresh parsley, sage, and pistachios. Pulse until finely chopped. With the processor running, slowly drizzle in the olive oil until combined. Add the crumbled blue cheese and pulse a few more times to mix. Season the pesto with salt and freshly ground pepper to taste.
- Fry Pumpkin Seeds: Rinse the reserved pumpkin seeds and pat dry. Toss them in a bowl with 1 tablespoon coconut milk and 1 tablespoon flour to coat. In a separate small bowl, mix chipotle chili powder, brown sugar, and black pepper. Heat olive oil in a skillet over medium heat. Once hot, add the coated pumpkin seeds. Stir continuously with a spoon or spatula to evenly fry until the seeds puff up and turn golden brown, taking care to avoid burning. Remove seeds from skillet and drain on paper towels. Toss immediately with the chili powder mixture and add salt to taste. Adjust seasoning as needed.
- Assemble and Serve: Ladle the hot pumpkin soup into bowls or the prepared roasted pumpkin shells. Add a dollop of sage pesto on top, sprinkle with the spicy fried pumpkin seeds, and if desired, drizzle a little coconut milk over each serving. Enjoy this cozy, flavorful fall soup!
- Optional Pumpkin Bowls: To make pumpkin bowls, scoop out the insides of small pumpkins, rub the insides with olive oil, salt, and pepper. Place them on a baking sheet and bake at 400°F for 20-30 minutes until just tender but still holding their shape.
Notes
- The soup can be made vegetarian by substituting vegetable broth for chicken broth.
- The roasted garlic adds a mellow flavor compared to raw garlic in the pesto.
- Adjust cayenne and chipotle spice levels according to your heat preference.
- Blue cheese in the pesto can be replaced with parmesan or feta for a milder flavor.
- Frying pumpkin seeds adds a crunchy, smoky element that contrasts the creamy soup.
- This soup freezes well; store separate from pesto and seeds for best texture.
Nutrition
- Serving Size: 1 bowl (approx. 1.5 cups)
- Calories: 320 kcal
- Sugar: 6 g
- Sodium: 680 mg
- Fat: 22 g
- Saturated Fat: 10 g
- Unsaturated Fat: 10 g
- Trans Fat: 0 g
- Carbohydrates: 24 g
- Fiber: 4 g
- Protein: 7 g
- Cholesterol: 35 mg
