Roasted Pumpkin and Mushroom Soup

Ingredients

• 1.5 kg French pumpkin (or butternut/kabocha) (Medium pumpkin, halved and seeded)
• 3 tbsp Olive oil (Extra‑virgin)
• 2 sprigs Fresh rosemary (Leaves stripped)
• 6 cloves Garlic cloves (4 for rubbing pumpkin, 2 minced for sauté)
• 1 tsp Salt (Kosher or sea salt)
• 0.5 tsp Black pepper (Freshly ground)
• 0.25 cup Pumpkin seeds (Cleaned, dried and roasted)
• 1 piece Large onion (About 150 g, diced)
• 200 g Mixed wild mushrooms (Sliced lengthwise)
• 50 g Parmesan cheese (Finely grated)
• 0.5 cup Heavy cream (120 ml)
• 4 cup Chicken or vegetable stock (960 ml, low‑salt)
• 1 pinch Nutmeg (Freshly grated)
• 1 tbsp Butter (Unsalted, for blending)

Instructions

1. Preheat Oven

   Set the oven to 200°C (390°F) and let it preheat fully.

   Time: PT10M

   Temperature: 200°C

2. Prepare Pumpkin

   Using a chef’s knife, cut the pumpkin in half lengthwise. Scoop out the seeds and stringy fibers with a spoon, keeping the seeds for later. Pat the flesh dry with paper towels.

   Time: PT5M

3. Roast Pumpkin Seeds

   Rinse the pumpkin seeds, pat dry, toss with 1 tbsp olive oil and a pinch of salt. Spread on a baking sheet and roast for 10 minutes, stirring halfway, until golden and crunchy.

   Time: PT10M

   Temperature: 200°C

4. Season and Roast Pumpkin Flesh

   Rub the cut side of the pumpkin halves with the remaining 2 tbsp olive oil, minced 4 garlic cloves, and rosemary leaves. Sprinkle with salt and pepper. Place cut side down on the baking sheet and roast for 45‑50 minutes, until the flesh is soft and caramelized.

   Time: PT45M

   Temperature: 200°C

5. Prep Remaining Ingredients

   While the pumpkin roasts, dice the onion, slice the mushrooms lengthwise, and grate the Parmesan. Set aside.

   Time: PT10M

6. Sauté Onion

   Heat 2 tbsp olive oil in a large saucepan over medium heat. Add the diced onion and sauté for 5 minutes, stirring until translucent and fragrant.

   Time: PT5M

7. Add Mushrooms

   Add the sliced mushrooms to the pot and cook, stirring, for another 5 minutes until they release moisture and begin to brown.

   Time: PT5M

8. Combine Pumpkin and Stock

   Scoop the roasted pumpkin flesh from the skins and add it to the pot. Pour in the stock, bring to a gentle boil, then reduce to a simmer and cook for 15 minutes to let flavors meld.

   Time: PT15M

9. Finish the Soup

   Stir in the heavy cream, a pinch of freshly grated nutmeg, and adjust salt and pepper to taste. Heat through for 2 minutes.

   Time: PT2M

10. Blend to Silky Texture

    Transfer half of the soup to a blender (or use an immersion blender). Add 1 tbsp butter and blend on high for about 1 minute until smooth, then return the blended portion to the pot and stir to combine.

    Time: PT5M

11. Plate and Garnish

    Ladle the soup into bowls, sprinkle toasted pumpkin seeds and the remaining grated Parmesan on top. Serve hot.

    Time: PT2M

Nutrition Facts

Calories

350

Protein

8 g

Carbohydrates

30 g

Fat

20 g

Fiber

5 g

Ingredient Substitutions

• Instead of French pumpkin (or butternut/kabocha): Butternut squash, Kabocha squash
• Instead of Olive oil: Canola oil, Grapeseed oil
• Instead of Fresh rosemary: Dried rosemary (1 tsp)
• Instead of Garlic cloves: Garlic powder (1 tsp)
• Instead of Pumpkin seeds: Sunflower seeds
• Instead of Large onion: Leek
• Instead of Mixed wild mushrooms: Button mushrooms, Cremini
• Instead of Parmesan cheese: Grana Padano, Pecorino
• Instead of Heavy cream: Half‑and‑half, Coconut cream (non‑dairy)
• Instead of Chicken or vegetable stock: Homemade stock, Bouillon dissolved in water
• Instead of Nutmeg: Mace (smaller amount)
• Instead of Butter: Olive oil (1 tsp)

Equipment Needed

• Chef’s knife
• Cutting board
• Spoon (large)
• Baking sheet
• Oven
• Large saucepan or stockpot
• Wooden spoon
• Blender (immersion or countertop)
• Ladle
• Microplane or fine grater
• Measuring cups and spoons
• Tongs (optional)

Critical Steps — Do Not Skip

• Roasting the pumpkin until fully softened
• Blending only half the soup to prevent over‑filling the blender
• Seasoning after adding cream to avoid curdling

Chef Tips from the Video

• For extra depth, add a splash of sherry or dry white wine after sautéing the onions.
• Toast the Parmesan on a separate sheet for 3‑4 minutes to bring out a nutty aroma before adding to the soup.
• Use a hand‑held immersion blender directly in the pot to save time and reduce cleanup.

Troubleshooting

Storage

Refrigerator: Store in airtight containers for 3‑4 days

Freezer: Freeze in portion‑size bags for up to 2 months

Room temperature: Do not leave at room temperature for more than 2 hours

Make-Ahead Tips

• Roast the pumpkin and seeds up to 2 days ahead; store in the fridge.
• Soup base (pumpkin, stock, onions, mushrooms) can be made ahead and reheated; add cream and garnish just before serving.
• Grated Parmesan keeps well sealed for 5 days.