null

Roasted Pumpkin Soup

Roasted Pumpkin Soup
Time
Prep: 15 min. Cook: 70 min.
Contributed by
Team Goodness
Serves
4-6
A quick, easy and creamy soup with roasted pumpkin and warming spices. Perfect for cold winter nights! This soup will keep in the fridge for up to 4 days or can be frozen for up to 3 months.

  1. Preheat oven to 220 degrees.
  2. Chop the pumpkin into chunks, removing the skin, and arrange on a tray. Drizzle 2 tablespoons of olive oil over the pumpkin and toss so they’re evenly coated. Roast for 35 minutes or until the flesh is easily pierced through with a fork. Set it aside to cool for a few minutes.
  3. While the pumpkin is cooking, toast the pepitas, sunflower seeds and sesame seeds in a medium skillet over medium-low heat, stirring frequently, until fragrant and golden. Transfer to a bowl and set aside.
  4. Heat the remaining 2 tablespoons olive oil in a large pot over medium heat. Add the onion and garlic and sauté until the onion is translucent (about 8 to 10 minutes).
  5. Add the pumpkin, ginger, cinnamon, cumin salt and pepper, stir to combine. Use your spoon to slightly mash the pumpkin. Pour in the broth and coconut milk. Bring the mixture to a boil, then reduce heat and simmer for about 15-30 minutes.
  6. Remove the soup from heat and let it cool slightly. Using a stick blender or regular blender, puree the soup until smooth and creamy*. Taste and adjust if necessary.
  7. Serve with an extra drizzle of coconut milk and a sprinkling of the toasted pepitas, sunflower and sesame seeds.

*Note: If the soup cools too much, return to the pot after blending and heat over medium heat until it reaches the desired temperature.

SHORT DESCRIPTION

A quick, easy and creamy soup with roasted pumpkin and warming spices. Perfect for cold winter nights! This soup will keep in the fridge for up to 4 days or can be frozen for up to 3 months.

DESCRIPTION

  1. Preheat oven to 220 degrees.
  2. Chop the pumpkin into chunks, removing the skin, and arrange on a tray. Drizzle 2 tablespoons of olive oil over the pumpkin and toss so they’re evenly coated. Roast for 35 minutes or until the flesh is easily pierced through with a fork. Set it aside to cool for a few minutes.
  3. While the pumpkin is cooking, toast the pepitas, sunflower seeds and sesame seeds in a medium skillet over medium-low heat, stirring frequently, until fragrant and golden. Transfer to a bowl and set aside.
  4. Heat the remaining 2 tablespoons olive oil in a large pot over medium heat. Add the onion and garlic and sauté until the onion is translucent (about 8 to 10 minutes).
  5. Add the pumpkin, ginger, cinnamon, cumin salt and pepper, stir to combine. Use your spoon to slightly mash the pumpkin. Pour in the broth and coconut milk. Bring the mixture to a boil, then reduce heat and simmer for about 15-30 minutes.
  6. Remove the soup from heat and let it cool slightly. Using a stick blender or regular blender, puree the soup until smooth and creamy*. Taste and adjust if necessary.
  7. Serve with an extra drizzle of coconut milk and a sprinkling of the toasted pepitas, sunflower and sesame seeds.

*Note: If the soup cools too much, return to the pot after blending and heat over medium heat until it reaches the desired temperature.

INGREDIENTS

1 kg pumpkin
4 tbsp organic extra virgin olive oil, divided
1/4 cup organic pepitas
1/4 cup sunflower seeds
1/4 cup organic sesame seeds
1 large yellow onion, diced
4 garlic cloves, finely diced
1 inch fresh ginger, peeled and finely diced
½ tsp organic cinnamon
1 tsp organic cumin
1 tsp Celtic sea salt
1/2 tsp organic black pepper
2 cups vegetable broth
1 cup organic coconut milk + more to serve

Method

Buy Ingredients add all to cart

  • Honest to Goodness Organic Hulled Sesame Seeds 200g 1 Honest to Goodness Organic Hulled Sesame Seeds 200g 2

    Organic Hulled Sesame Seeds 200g

    $4.65
    .
    .
    .
    SKU:
    SESESH2.200
    Weight:
    0.22 KGS
    _custom_filter_size:
    Grocery 2kg or less
    _custom_filter_orgnat:
    Organic
    _custom_filter_ausorigin:
    Another origin
    _default_brands_ids:
    3
    _custom_filter_certification:
    Australian Certified Organic-ACO
    _custom_filter_origin:
    Mexico
    _custom_group_related:
    [2042,2772,1908]
    _custom_group_upsell:
    [2322,3083,2401,2376,2736,1827,1887,3194]
    _custom_filter_cane_sugar_free:
    Cane Sugar Free
    _custom_filter_dairy_free:
    Dairy Free
    _custom_filter_egg_free:
    Egg Free
    _custom_filter_high_fibre:
    High Fibre
    _custom_filter_low_sodium:
    Low Sodium
    _custom_filter_organic:
    Organic
    _custom_filter_paleo:
    Paleo
    _custom_filter_raw:
    Raw
    _custom_filter_vegan:
    Vegan
    _custom_filter_vegetarian:
    Vegetarian
    _custom_filter_wheat_free:
    Wheat Free
    _custom_energy:
    2531
    _custom_protein:
    22.2
    _custom_totalfat:
    55.6
    _custom_satfat:
    6.8
    _custom_carbs:
    0.9
    _custom_sugars:
    0.6
    _custom_sodium:
    24
    _custom_fibre:
    10.1
    _custom_servsize:
    15
    _custom_allergens:
    Contains: Sesame. May be present: Gluten, soy and tree nuts.
    _custom_mdesc:
    Organic sesame seeds are a small flat creamy white seed with the outer husk removed (hulled). Sprinkle in your favourite salad or stir-fry.
    _custom_Item Size:
    200g
    _custom_storage:
    Store in a dry airtight container at <25degree C. Keep out of direct sunlight.
    _custom_origin:
    India.
    _custom_dietary:
    Dairy Free,Egg Free,Low Sodium,Low Sugar,Vegetarian,Vegan
    _custom_filter_egg_free:
    Dairy Free
    _custom_filter_egg_free:
    Low Sodium
    _custom_filter_egg_free:
    Vegan
    _custom_filter_egg_free:
    Vegetarian
    _custom_netweight:
    0.2
    _custom_dietary_filter:
    Dairy Free
    _custom_dietary_filter:
    Egg Free
    _custom_dietary_filter:
    Low Sodium
    _custom_dietary_filter:
    Low Sugar
    _custom_dietary_filter:
    Vegetarian
    _custom_dietary_filter:
    Vegan
    $4.65
    Qty in Cart: 0
    Quantity:
    Price:
    $4.65
    Subtotal:
  • Honest to Goodness Celtic Sea Salt - Coarse 600g 1 Honest to Goodness Celtic Sea Salt - Coarse 600g 2

    Celtic Sea Salt - Coarse 600g

    $6.50
    .
    .
    .
    SKU:
    HECELCO5.600
    Weight:
    0.64 KGS
    _custom_filter_size:
    Grocery 2kg or less
    _custom_filter_orgnat:
    Natural
    _custom_filter_ausorigin:
    Another origin
    _default_brands_ids:
    3
    _custom_filter_certification:
    Australian Certified Organic-ACO
    _custom_filter_origin:
    France
    _custom_group_related:
    [1879,2192]
    _custom_group_upsell:
    [3222,3435,2454,3297,2272,2796,2106]
    _custom_filter_cane_sugar_free:
    Cane Sugar Free
    _custom_filter_dairy_free:
    Dairy Free
    _custom_filter_egg_free:
    Egg Free
    _custom_filter_low_fat:
    Low Fat
    _custom_filter_paleo:
    Paleo
    _custom_filter_vegan:
    Vegan
    _custom_filter_vegetarian:
    Vegetarian
    _custom_filter_wheat_free:
    Wheat Free
    _custom_energy:
    0
    _custom_protein:
    0
    _custom_totalfat:
    0
    _custom_satfat:
    0
    _custom_transfat:
    0
    _custom_carbs:
    0
    _custom_sugars:
    0
    _custom_sodium:
    37034
    _custom_servsize:
    0.5
    _custom_allergens:
    May be present: Gluten, sesame, soy, and tree nuts.
    _custom_mdesc:
    Hand-harvested, coarse Celtic sea salt is naturally high in beneficial minerals and trace elements. Great for cooking or body scrubs.
    _custom_Item Size:
    600g
    _custom_storage:
    Store in a dry airtight container at <25oC
    _custom_origin:
    France.
    _custom_dietary:
    Dairy Free,Egg Free,Low Sugar,Vegetarian,Vegan
    _custom_filter_egg_free:
    Dairy Free
    _custom_filter_egg_free:
    Vegan
    _custom_filter_egg_free:
    Vegetarian
    _custom_netweight:
    0.6
    _custom_dietary_filter:
    Dairy Free
    _custom_dietary_filter:
    Egg Free
    _custom_dietary_filter:
    Low Sugar
    _custom_dietary_filter:
    Vegetarian
    _custom_dietary_filter:
    Vegan
    $6.50
    Qty in Cart: 0
    Quantity:
    Price:
    $6.50
    Subtotal:
  • SPECIAL
    Honest to Goodness Australian Sunflower Seeds 200g 1 Honest to Goodness Australian Sunflower Seeds 200g 2

    Australian Sunflower Seeds 200g

    Now: $4.21
    Was: $4.95
    .
    .
    .
    SKU:
    SESUN5.200
    Weight:
    0.22 KGS
    _custom_filter_size:
    Grocery 2kg or less
    _custom_filter_orgnat:
    Natural
    _custom_filter_ausorigin:
    Australian origin
    _default_brands_ids:
    3
    _custom_filter_certification:
    N/A
    _custom_filter_origin:
    Australia
    _custom_group_related:
    [2197,3299,2088]
    _custom_group_upsell:
    [3222,2809,2084,2359,1889,3027,2956,2545]
    _custom_filter_cane_sugar_free:
    Cane Sugar Free
    _custom_filter_dairy_free:
    Dairy Free
    _custom_filter_egg_free:
    Egg Free
    _custom_filter_high_fibre:
    High Fibre
    _custom_filter_low_sodium:
    Low Sodium
    _custom_filter_paleo:
    Paleo
    _custom_filter_raw:
    Raw
    _custom_filter_vegan:
    Vegan
    _custom_filter_vegetarian:
    Vegetarian
    _custom_filter_wheat_free:
    Wheat Free
    _custom_energy:
    2397
    _custom_protein:
    22.7
    _custom_totalfat:
    51
    _custom_satfat:
    4.3
    _custom_carbs:
    2.2
    _custom_sugars:
    2
    _custom_sodium:
    0
    _custom_omega3:
    74
    _custom_omega5:
    23048
    _custom_fibre:
    10.8
    _custom_servsize:
    25
    _custom_allergens:
    May be present: Gluten, sesame, soy and tree nuts.
    _custom_mdesc:
    Raw Australian sunflower seeds have not been heat treated.They make a great snack and can be sprinkled into salads, muesli, breakfast cereals or baking.
    _custom_Item Size:
    200g
    _custom_storage:
    Store in a dry airtight container at <25degree C. Keep out of direct sunlight.
    _custom_origin:
    Australia
    _custom_dietary:
    Dairy Free,Egg Free,Low Sodium,Low Sugar,Vegetarian,Vegan
    _custom_filter_egg_free:
    Dairy Free
    _custom_filter_egg_free:
    Low Sodium
    _custom_filter_egg_free:
    Vegan
    _custom_filter_egg_free:
    Vegetarian
    _custom_netweight:
    0.2
    _custom_dietary_filter:
    Dairy Free
    _custom_dietary_filter:
    Egg Free
    _custom_dietary_filter:
    Low Sodium
    _custom_dietary_filter:
    Low Sugar
    _custom_dietary_filter:
    Vegetarian
    _custom_dietary_filter:
    Vegan
    Now: $4.21
    Was: $4.95
    Qty in Cart: 0
    Quantity:
    Price:
    Now: $4.21
    Was: $4.95
    Subtotal:
  • SPECIAL
    Honest to Goodness Organic Olive Oil Extra Virgin 500ml - BBD 07.07.2022 1 Honest to Goodness Organic Olive Oil Extra Virgin 500ml - BBD 07.07.2022 2

    Organic Olive Oil Extra Virgin 500ml - BBD 07.07.2022

    Now: $6.95
    Was: $9.95
    .
    .
    .
    SKU:
    OIOLIEV2.500
    Weight:
    0.89 KGS
    _custom_filter_size:
    Grocery 2kg or less
    _custom_filter_orgnat:
    Organic
    _custom_filter_ausorigin:
    Another origin
    _default_brands_ids:
    3
    _custom_filter_certification:
    Australian Certified Organic-ACO
    _custom_filter_origin:
    Spain
    _custom_group_related:
    [2842]
    _custom_group_upsell:
    [1893,1828,2796,3496,2643,2842,2650,3014]
    _custom_filter_cane_sugar_free:
    Cane Sugar Free
    _custom_filter_dairy_free:
    Dairy Free
    _custom_filter_egg_free:
    Egg Free
    _custom_filter_gluten_free:
    Gluten Free
    _custom_filter_low_sodium:
    Low Sodium
    _custom_filter_organic:
    Organic
    _custom_filter_paleo:
    Paleo
    _custom_filter_vegan:
    Vegan
    _custom_filter_vegetarian:
    Vegetarian
    _custom_filter_wheat_free:
    Wheat Free
    _custom_energy:
    3385
    _custom_protein:
    0
    _custom_totalfat:
    91.5
    _custom_satfat:
    14
    _custom_carbs:
    0
    _custom_sugars:
    0
    _custom_sodium:
    0
    _custom_fibre:
    0
    _custom_servsize:
    20
    _custom_allergens:
    No declarable allergens.
    _custom_mdesc:
    Organic Extra Virgin Olive Oil is made from freshly harvested, cold-pressed organic olives. A high quality oil suitable for salad dressings and cooking.
    _custom_origin:
    Spain.
    _custom_dietary:
    Vegan,Paleo,Gluten Free,Wheat Free,Dairy Free,Egg Free,Vegetarian
    _custom_filter_egg_free:
    Dairy Free
    _custom_filter_egg_free:
    Low Sodium
    _custom_filter_egg_free:
    Vegan
    _custom_filter_egg_free:
    Vegetarian
    _custom_netweight:
    0.5
    _custom_dietary_filter:
    Vegan
    _custom_dietary_filter:
    Paleo
    _custom_dietary_filter:
    Gluten Free
    _custom_dietary_filter:
    Wheat Free
    _custom_dietary_filter:
    Dairy Free
    _custom_dietary_filter:
    Egg Free
    _custom_dietary_filter:
    Vegetarian
    Now: $6.95
    Was: $9.95
    Qty in Cart: 0
    Quantity:
    Price:
    Now: $6.95
    Was: $9.95
    Subtotal:
  • Honest to Goodness Organic Pepitas 200g 1 Honest to Goodness Organic Pepitas 200g 2

    Organic Pepitas 200g

    $7.25
    .
    .
    .
    SKU:
    SEPEP2.200
    Weight:
    0.22 KGS
    _custom_filter_size:
    Grocery 2kg or less
    _custom_filter_orgnat:
    Organic
    _custom_filter_ausorigin:
    Another origin
    _default_brands_ids:
    3
    _custom_filter_certification:
    Australian Certified Organic-ACO
    _custom_filter_origin:
    China
    _custom_group_related:
    [2829,2556,2231,3403]
    _custom_group_upsell:
    [2400,1889,2584,2939,2118]
    _custom_filter_cane_sugar_free:
    Cane Sugar Free
    _custom_filter_dairy_free:
    Dairy Free
    _custom_filter_egg_free:
    Egg Free
    _custom_filter_high_fibre:
    High Fibre
    _custom_filter_low_sodium:
    Low Sodium
    _custom_filter_organic:
    Organic
    _custom_filter_paleo:
    Paleo
    _custom_filter_raw:
    Raw
    _custom_filter_vegan:
    Vegan
    _custom_filter_vegetarian:
    Vegetarian
    _custom_filter_wheat_free:
    Wheat Free
    _custom_energy:
    2534
    _custom_protein:
    29.6
    _custom_totalfat:
    46.85
    _custom_satfat:
    14.8
    _custom_carbs:
    9.11
    _custom_sugars:
    2.6
    _custom_sodium:
    20
    _custom_fibre:
    6
    _custom_servsize:
    25
    _custom_allergens:
    May be present: gluten, sesame, soy, and tree nuts.
    _custom_mdesc:
    Organic pepitas are from the inside of a pumpkin kernal, small and green in colour with a mild nutty flavour. Sprinkle in soup, salad, muesli or cereal.
    _custom_Item Size:
    200g
    _custom_storage:
    Store in a dry airtight container at <25degree C. Keep out of direct sunlight.
    _custom_origin:
    China.
    _custom_dietary:
    Organic,Wheat Free,Vegetarian,Vegan,Raw,Paleo,Low Sodium,High Fibre,Egg Free,Dairy Free,Cane Sugar Free
    _custom_filter_egg_free:
    Dairy Free
    _custom_filter_egg_free:
    Low Sodium
    _custom_filter_egg_free:
    Vegan
    _custom_filter_egg_free:
    Vegetarian
    _custom_netweight:
    0.2
    _custom_dietary_filter:
    Organic
    _custom_dietary_filter:
    Wheat Free
    _custom_dietary_filter:
    Vegetarian
    _custom_dietary_filter:
    Vegan
    _custom_dietary_filter:
    Raw
    _custom_dietary_filter:
    Paleo
    _custom_dietary_filter:
    Low Sodium
    _custom_dietary_filter:
    High Fibre
    _custom_dietary_filter:
    Egg Free
    _custom_dietary_filter:
    Dairy Free
    _custom_dietary_filter:
    Cane Sugar Free
    $7.25
    Qty in Cart: 0
    Quantity:
    Price:
    $7.25
    Subtotal:
  • Honest to Goodness Organic Coconut Milk 400ml 1 Honest to Goodness Organic Coconut Milk 400ml 2

    Organic Coconut Milk 400ml

    $3.25
    .
    .
    .
    SKU:
    CNMIL2.400
    Weight:
    0.52 KGS
    _custom_filter_size:
    Grocery 2kg or less
    _custom_filter_orgnat:
    Organic
    _custom_filter_ausorigin:
    Another origin
    _default_brands_ids:
    3
    _custom_filter_certification:
    Australian Certified Organic-ACO
    _custom_filter_origin:
    Sri Lanka
    _custom_group_related:
    [3038]
    _custom_group_upsell:
    [3422,2880,3122,3038,2871,2621,2796,2181]
    _custom_filter_cane_sugar_free:
    Cane Sugar Free
    _custom_filter_dairy_free:
    Dairy Free
    _custom_filter_egg_free:
    Egg Free
    _custom_filter_low_sodium:
    Low Sodium
    _custom_filter_organic:
    Organic
    _custom_filter_paleo:
    Paleo
    _custom_filter_vegan:
    Vegan
    _custom_filter_vegetarian:
    Vegetarian
    _custom_filter_wheat_free:
    Wheat Free
    _custom_energy:
    731
    _custom_protein:
    1
    _custom_totalfat:
    17
    _custom_satfat:
    15
    _custom_carbs:
    5
    _custom_sugars:
    1.7
    _custom_sodium:
    20
    _custom_fibre:
    0.2
    _custom_servsize:
    50
    _custom_allergens:
    No allergen advice is available for this product online. Please contact us if you have any allergen concerns.
    _custom_mdesc:
    Organic Coconut Milk is made by grating & pressing pure coconut meat. Use coconut milk in recipes for curries, soups & desserts. No additives. BPA free can
    _custom_storage:
    Store in a dry airtight container at <25degree C. Keep out of direct sunlight.
    _custom_origin:
    Sri Lanka.
    _custom_dietary:
    Paleo,Wheat Free,Vegetarian,Vegan,Organic,Low Sodium,Egg Free,Dairy Free,Cane Sugar Free
    _custom_filter_egg_free:
    Dairy Free
    _custom_filter_egg_free:
    Low Sodium
    _custom_filter_egg_free:
    Vegan
    _custom_filter_egg_free:
    Vegetarian
    _custom_netweight:
    0.4
    _custom_dietary_filter:
    Paleo
    _custom_dietary_filter:
    Wheat Free
    _custom_dietary_filter:
    Vegetarian
    _custom_dietary_filter:
    Vegan
    _custom_dietary_filter:
    Organic
    _custom_dietary_filter:
    Low Sodium
    _custom_dietary_filter:
    Egg Free
    _custom_dietary_filter:
    Dairy Free
    _custom_dietary_filter:
    Cane Sugar Free
    $3.25
    Qty in Cart: 0
    Quantity:
    Price:
    $3.25
    Subtotal:
  • Planet Organic Organic  Peppercorns Black 50g 1

    Organic Peppercorns Black 50g

    $6.95
    .
    .
    .
    SKU:
    HEPEP2.50
    Weight:
    0.10 KGS
    _custom_filter_size:
    Grocery 2kg or less
    _custom_filter_orgnat:
    Organic
    _custom_filter_ausorigin:
    Another origin
    _default_brands_ids:
    28
    _custom_filter_certification:
    Australian Certified Organic-ACO
    _custom_filter_origin:
    Australia
    _custom_group_related:
    [3352,2521]
    _custom_group_upsell:
    [2760,2216,2375,2248,2743,3443,3426,2066,2809,2965]
    _custom_filter_cane_sugar_free:
    Cane Sugar Free
    _custom_filter_dairy_free:
    Dairy Free
    _custom_filter_egg_free:
    Egg Free
    _custom_filter_low_fat:
    Low Fat
    _custom_filter_low_sodium:
    Low Sodium
    _custom_filter_organic:
    Organic
    _custom_filter_paleo:
    Paleo
    _custom_filter_raw:
    Raw
    _custom_filter_vegan:
    Vegan
    _custom_filter_vegetarian:
    Vegetarian
    _custom_filter_wheat_free:
    Wheat Free
    _custom_allergens:
    No allergen advice is available for this product online. Please contact us if you have any allergen concerns.
    _custom_mdesc:
    Organic whole black peppercorns come from the berries of the pepper plant. One of the worlds most popular spices. Use in a grinder.
    _custom_storage:
    Store in a dry airtight container at <25degree C. Keep out of direct sunlight.
    _custom_origin:
    Australia from imported ingredients
    _custom_dietary:
    Cane Sugar Free,Dairy Free,Egg Free,Low Fat,Low Sodium,Organic,Paleo,Raw,Vegan,Vegetarian,Wheat Free
    _custom_netweight:
    0.05
    _custom_dietary_filter:
    Cane Sugar Free
    _custom_dietary_filter:
    Dairy Free
    _custom_dietary_filter:
    Egg Free
    _custom_dietary_filter:
    Low Fat
    _custom_dietary_filter:
    Low Sodium
    _custom_dietary_filter:
    Organic
    _custom_dietary_filter:
    Paleo
    _custom_dietary_filter:
    Raw
    _custom_dietary_filter:
    Vegan
    _custom_dietary_filter:
    Vegetarian
    _custom_dietary_filter:
    Wheat Free
    $6.95
    Qty in Cart: 0
    Quantity:
    Price:
    $6.95
    Subtotal:

WHY SHOP WITH HONEST TO GOODNESS?

Our range is nutritious healthy and
ethically sourced. NO GMOs &
NO NASTIES!
We aim to minimise our environmental
and social impact through ethical and
responsible business operations
We have been proudly Australian Family Owned and operated since we first opened in 2002
Our organic products are sourced
and handled under strict
ACO guidelines