Don't toss the insides of your carved Halloween pumpkin! Use 'em to whip up this Roast Pumpkin & Sweet Potato Soup. It's a budget-friendly way to enjoy the season's best flavours. This hearty veggie soup is perfect for lunch, dinner, or even just as a cozy snack.
700gramspumpkin[or squash or butternut squash, peeled and chopped into chunks, weight is after the pumpkin has been peeled and deseeded, about 1 medium sized pumpkin]
190gramsred bell pepper[1 large, sliced into chunks]
340gramssweet potato[2 medium, chopped into wedges or chunks]
170gramsonion[1 large, sliced into thick chunk]
4garlic cloves[use more if liked, or 2-3 teaspoons of dried garlic]
1bunchfresh thyme[or two teaspoons of dried thyme]
pinchcayenne pepper[use more to taste, or replace with 1-2 teaspoons of paprika or to taste]
2litresvegetable stock[hot]
Toppings, optional
4tablespoonplant-based cream[either fresh or shelf stable variety]
4tablespoonsunflower seeds[or shop-bought hulled pumpkin seeds, plus extra fresh or dried thyme, and a pinch of salt for toasting]
3teaspoonred pepper, paprika, or chilli flakes[add more as liked]
Instructions
Preheat the oven to 180 Fan, 200 Celsius, 392 Fahrenheit, Gas 6.
Place the pumpkin, red pepper, sweet potato, and onion chunks onto baking trays, and add the thyme stalks and garlic.
Roast for 35-45 minutes or until the veggies are soft.Half-way through cooking the veggies can be turned over but this is not essential.
Once roasted add the veggies to a soup pot. Pick the leaves off the roasted thyme and add those to the pot as well.Pour in the hot vegetable stock and season with salt, black pepper, and the cayenne pepper or paprika.
pinch cayenne pepper, 2 litres vegetable stock
Using an immersion hand blender puree the soup until smooth. If your concerned about scraping your pot, pour the soup into a bowl to puree and then pour back into the pot. Or use a food processor or stand blender instead (but check your appliance guidebook as it may not be advisable to pour hot soup into the blender or processor, if so then leave the soup to cool first before blending).
[Alternatively, mash the soup with a potato masher and give the soup a good stir. The amount of mashing is personal preference as some may prefer a chunkier soup with more texture.]
Once blended heat the soup until piping hot and adjust the seasoning to taste, adding more salt and pepper, and cayenne or paprika.
Serve with a drizzle of vegan cream and a good sprinkle of red pepper, paprika, or chilli flakes.
4 tablespoon plant-based cream, 3 teaspoon red pepper, paprika, or chilli flakes
Optional: Scatter over toasted sunflower or pumpkin seeds.
4 tablespoon sunflower seeds
Easy method for toasting shop-bought sunflower or pumpkin seeds (optional as can simply use plain seeds for garnish):
Heat a small non-stick pan with the sunflower seeds, a few sprigs of thyme, and some salt, until very hot. The seeds may sound like they are going to pop. Once the pan is very hot remove from the stove and shake back and forth until the seeds are nicely browned in places. Once the thyme sprigs are cooler the leaves can be plucked off and mixed through the toasty sunflower seeds.*If you would like to roast the pumpkin seeds obtained from a pumpkin then do have a look at our recipe notes and FAQ section above this recipe for an easy guide*
Notes
Nutritional information is provided for guidance only and is not a strict calculation as ingredients vary.
Leftovers can be stored within a covered container in the fridge for up to 3 days.
Or freeze for 2-3 months. Defrost completely before reheating.
Pour leftovers into a pot and gently bring to the boil, reduce the heat, and simmer for 2-3 minutes or until piping hot. Stir frequently.
Butternut squash or acorn squash can substitute the pumpkin.
Halloween carving pumpkins can be used for this soup.
For gluten-free soup use a gluten-free vegetable stock, and that any spice powders are free from gluten ingredients, and if using vegan cream check that it is free of gluten ingredients.
Instead of toasting sunflower seeds try pumpkin, sesame, or poppy seeds. Or chopped cashews, walnuts, peanuts or flaked almonds.
For a simple guide on toasting pumpkin seeds from Halloween pumpkins do check out the recipe notes and FAQ's above this recipe card.