In season recipe: Pumpkin Soup

As the days grow shorter and the autumn air a little crisper, we welcome the return of soup season once again! The team at VFM eat A LOT of soup from October to April – it’s one of the best ways to warm up and refuel after a cold, wet market day.

This seasonal Pumpkin Soup comes from our friend Ligia Lugo of The Daring Kitchen. It’s easy to prepare, gets an A+ for nutritional value, and is oh so comforting on a cold autumn day.

Pumpkin Soup

By: Ligia Lugo



2 cups pumpkin, peeled and cubed

2 tablespoons extra-virgin olive oil

1 small onion, peeled and chopped

4 cloves garlic, peeled and roughly chopped

2 cups chicken broth or vegetable broth

½ teaspoon salt, or to taste

¼ teaspoon black pepper powder

¼ teaspoon cinnamon powder

A pinch nutmeg powder

1 tablespoon liquid smoke (optional)

Pumpkin seeds, for garnish


  1. Preheat the oven to 225 degrees C and line a baking tray with butter paper.
  2. Place pumpkin cubes over the prepared tray and drizzle a tablespoon of oil over it. Coat oil well over the vegetable cubes and then place them all in a single layer.
  3. Roast pumpkin for about 25 to 30 minutes or until it starts to caramelize or turn dark brown in color.
  4. Heat the remaining oil in a saucepan and add onion to it.
  5. Sauté onions until it softens a bit. Stir in garlic and cook until it starts turning brown in color.
  6. Add roasted pumpkin cubes, broth, and bring the mixture to a boil.
  7. Simmer the soup for 5 to 10 minutes.
  8. Now, cool the soup and blend it into a smooth mixture.
  9. Again, transfer the soup into a new pot and heat it to boil.
  10. Add salt, black pepper, cinnamon powder, and nutmeg powder to it. Add a little water if the soup is too thick.
  11. Let it boil for a minute and then lower its heat. Cook it until the soup is of desired consistency.
  12. Stir in liquid smoke and cook it for another 30 seconds.
  13. Garnish with pumpkin seeds, serve hot soup, and enjoy!

Looking for some Thanksgiving dessert inspiration? Ligia has a number of yummy pumpkin recipes on her blog right now, including Vegan Pumpkin Pie Ice Cream, Healthy Pumpkin Whoopie Pie, and Pumpkin Gingerbread Trifle.

PLUS – shop for fresh ingredients from our farms and producers using our Product Search Tool, or order ahead and pick up directly from your farmer via VFM Online Orders – visit for more details!