Pumpkins! Are they not the most synonymous with fall? This is exactly when they are in season, plus they are the right shade of orange to blend in with the changing leaves. Now, not only do they look great on your stoop with your Halloween decorations, but they taste great and are full of important nutrients your eyes can benefit from.

Rich in zinc, vitamins A & C, lutein and zeaxanthin, this fruit is perfect for your eyes whether you have a sweet tooth or prefer something savoury. When it comes to transforming it into a delectable treat, it is incredibly versatile; pies, muffins, bread, soups and so much more! 

In autumn, as the temperature starts to decrease, we seek cozy sweaters, blankets, we slip on fuzzy reading socks, all for a little warmth. Why not add a delicious soup to the mix? We invite you to try this creamy pumpkin soup it will leave you feeling warm inside!

INGREDIENTS – Serves 4 to 6

  • 2 sugar pumpkins (or 450g pumpkin puree)
  • 3 tablespoon olive oil 
  • 1 medium onion, chopped
  • 4 cloves garlic, minced
  • 4 cups vegetable broth
  • 1/2 teaspoon each sea salt, cinnamon, nutmeg and cayenne (spiciness is optional)
  • Freshly ground black pepper
  • 1/2 cup coconut milk, or cooking cream
  • 2 tablespoons maple syrup or honey
  • 1/4 cup raw pumpkin seeds


  1. Preheat the oven to 425 degrees and line a baking sheet with parchment paper or aluminum foil.
  2. Using a sharp knife, cut the tops off of the pumpkins and halve them. Scrape out the seeds and filaments with a spoon.
  3. Brush the flesh with one tablespoon of olive oil and place the pumpkin halves, face down, on the baking sheet. Bake for 35 minutes or until a fork easily pierces the skin. Remove from the oven, let cool for 10 minutes, then peel and discard the skin. Cut the pumpkin in chunks.
  4. Heat the remaining 2 tablespoons of olive oil in a large pot over medium heat, add the onion, garlic and salt to the skillet. Stir to combine. Cook, stirring occasionally, until onion is translucent, about 8 to 10 minutes.
  5. Add the pumpkin flesh, cinnamon, nutmeg, cayenne pepper (if you will be spicing it up!), and freshly ground black pepper. Pour in the broth.
  6. Bring the mixture to a boil, then reduce the heat and simmer for 15 minutes.
  7. While the soup is simmering, toast the pumpkin seeds in a skillet over medium-low heat, stirring frequently, until fragrant and golden. Keep an eye on them! They can easily burn.
  8. Once the pumpkin mixture is done cooking remove the pot from the heat. Stir in the coconut milk and maple syrup. Using an immersion blender or stand blender, blend the mixture in batches. Always use caution when blending hot liquids!!! Best to use a kitchen towel over the lid to protect yourself from the steam that may escape.
  9. Taste and season with more salt, pepper, coconut milk or maple syrup, if needed.
  10. Ladle the soup into individual bowls, or if you want to be fancy, buy one or two more pumpkins, halve them, roast them like you did the ones for this recipe and serve your soup in a pumpkin bowl!!!
  11. Sprinkle the seeds on the top of the soup and voilà! Dinner is served.
  12. Enjoy!