Roasted Pumpkin Soup (in the blender!)

Coach Calie’s Pumpkin Soup Recipe

Yup, it's the season of pumpkin. From the day schools start back we all seem to go crazy for fall's favorite superfood. In addition to tasting absolutely delicious, there are lots of reasons to love pumpkin and to get creative in working it into your meal plans. Pumpkin...

  • helps keep your heart healthy

  • has more than 200% of your daily vitamin A requirements, which keeps our vision sharp

  • is fiber rich and has only 49 calories per cup so it keeps you full longer and is great for weight loss

  • is loaded with beta-carotene (that's why it's bright orange) which helps fight cancer

  • keeps the wrinkles away thanks to all the beta-carotene

  • has more refueling potassium in 1 cooked cup than a banana, which helps restore the body's electrolytes after a tough workout like the ones in 80 Day Obsession.

  • packs a powerful punch of vitamin C to support a healthy immune system

So, go crazy adding it to your favorite chocolate chip cookie recipe, breakfast muffins, energy bites and coffee. And maybe try making this super easy blender pumpkin soup. It makes a great appetizer for your Thanksgiving or Friends-giving dinners or just a cozy weeknight comfort food dinner.

Roasted Pumpkin Soup


1 medium sugar pie pumpkin
1 Tablespoons of unrefined coconut oil
4 cloves of garlic
1/2 tsp cinnamon
1/2 tsp paprika
1/2 tsp nutmeg
1/2 tsp pink Himalayan sea salt
1/8 tsp clove
dash of black pepper
1 32-oz box of low sodium vegetable broth
1/2 cup coconut milk with cream (full-fat and organic)
2 Tablespoons pure dark maple syrup
1/4 cup sprouted pumpkin seeds for garnish


  1. Preheat over to 425 degrees and line a baking sheet with parchment paper. Cut pumpkin in half and scoop out the seeds. (Set them aside for roasting with coconut oil and the same spices later).

  2. Rub the flesh side with 1 TBSP of coconut oil then sprinkle each side with a dash of each of the listed spices and 2 cloves of minced garlic per side. Roast for 35-40 minutes until the flesh is easily pierced with a fork.

  3. Remove from the oven and allow it to cool while you add vegetable broth, coconut milk and spices to your blender. Scoop the cooked pumpkin out of the skin and add to the blender. Blend on high until well combined.

  4. Serve hot and garnish with sprouted pumpkin seeds (pepitas) and a dash of paprika.

  5. Stores well in the fridge for up to 5 days.