Pumpkin Bowl Soup

This Pumpkin Bowl Soup is not only delicious and comforting, but it's also a fun and visually stunning way to serve a fall favorite. Perfect for cozy evenings, holiday gatherings, or even a creative dinner party, this recipe combines roasted pumpkin flavor with warm spices and creamy texture—served right inside a carved pumpkin bowl! It’s a seasonal showstopper that’s surprisingly easy to make. Feel free to customize the filling with other vegetables, protein, or even a spicy twist!

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Prep Time 20

Cook Time 30

Course Healthy Recipes / Soup

Cuisine American

Servings 4

Calories 190 kcal

Ingredients

1 small sugar pumpkin (about 3–4 lbs) Use as both the bowl and base of the soup; sugar pumpkins are sweeter and more flavorful.
2 tablespoons olive oil (30 ml) For roasting and sautéing; can substitute with avocado oil.
1 medium onion, chopped (1 cup / 150g)
2 garlic cloves, minced (1 tbsp / 8g)
2 cups vegetable broth (480 ml) Use low-sodium for better control over salt content.
½ cup coconut milk (120 ml) For creaminess; can be substituted with heavy cream or oat milk.
½ teaspoon ground cinnamon (1g)
½ teaspoon ground nutmeg (1g)
Salt and pepper to taste Start with 1/2 tsp salt (3g) and 1/4 tsp pepper (1g), then adjust.

Optional toppings:

Roasted pumpkin seeds
Fresh thyme or parsley
A drizzle of cream

Instructions

repare the Pumpkin Bowl
Cut off the top of the pumpkin and scoop out seeds and fibers.
Lightly brush the inside with olive oil and roast at 375°F (190°C) for 20 minutes.
Roast Pumpkin Flesh
Cube the scooped-out pumpkin flesh.
Toss with olive oil, salt, and pepper, then roast for 20–25 minutes or until tender.
Sauté Aromatics
In a large pot, heat olive oil over medium heat.
Add onion and garlic; cook for 4–5 minutes until translucent.
Make the Soup
Add roasted pumpkin cubes, cinnamon, nutmeg, and broth.
Simmer for 10–12 minutes to blend flavors.
Blend and Finish
Use an immersion blender (or transfer to a blender) and blend until smooth.
Stir in coconut milk and adjust seasoning.
Serve
Pour hot soup into the carved pumpkin bowl.
Garnish with roasted seeds and herbs, and serve immediately!

Notes

Pumpkin Options: Sugar pumpkins are best for flavor and structure. Avoid carving pumpkins—they’re watery and bland.
Storage: Store soup (not the pumpkin shell) in an airtight container in the fridge for up to 4 days or freeze for 2 months.
Make It Spicy: Add 1/4 tsp cayenne pepper or chili flakes for heat.
Make It Heartier: Stir in cooked lentils or shredded rotisserie chicken.