Karen Yontz Center Logo

Creamy Roasted Pumpkin Soup


Serving Size: 1-12 cups


Approximately a 4-pound sugar or pie pumpkin

3 Tablespoons extra virgin olive oil

1 medium onion, chopped

3 to 4 garlic cloves, minced

6 cups low-sodium vegetable broth

12 teaspoon cinnamon

12 teaspoon nutmeg

Dash of cloves

12 teaspoon salt

18 teaspoon black pepper

12 cup cashew cream*

2 tablespoons pure maple syrup or honey


Preheat oven to 425 degrees F. Spray a rimmed baking sheet with non-stick cooking spray or use parchment paper.

Cut the pumpkin in half and scoop out the seeds. (Save seeds for roasting later if desired.) Cut pumpkin halves in half again so you have 4 quarters. Brush with 1 tablespoon of olive oil. Place pumpkin flesh-side down and roast for 30 to 35 minutes or until orange flesh is tender. Remove from oven and set aside to cool.

In a large pot or Dutch oven, heat remaining two tablespoons of oil to medium heat. Add onions and sauté for 3 to 4 minutes or until browned. Make room in the center and add garlic; sauté for 30 seconds. Add vegetable broth, cinnamon, nutmeg, cloves, salt, and pepper; mix well. Peel the skin from the pumpkin and add roasted pumpkin to the pot. Break up pumpkin with a mixing spoon. Bring this mixture to a boil, cover, reduce heat, and simmer for 20 minutes.

Add the cashew cream and maple syrup or honey; mix well. Remove from heat and blend in the pot with an immersion blender (Or transfer in small batches to a blender.). Taste and adjust seasonings if needed. Serve warm. Makes approximately 6 (1-12 cup) servings.

*To make cashew cream, soak 12 cup raw cashews in water for at least 3 hours. Drain water. Place cashews in a blender or food processor with a 12 cup water. Blend until creamy and smooth (add more water in small amounts if needed).

Nutritional information per serving:
202 calories 12g fat (2g saturated fat) 337mg sodium 4g protein 21g carbohydrate 3g fiber

Lending Library

The Karen Yontz Center's lending library is your source for heart-healthy resources including books on lifestyle, cookbooks, workout DVDs, meditation CDs, and much more.

Visit Today:

Karen Yontz Center, Located in Aurora St Luke's Medical Center, 2900 W Oklahoma Ave.
Milwaukee, WI 53125, (414) 649-5767