Makes: 3 servings


  • 450 grams (1 lb.) pumpkin
  • 1 Granny Smith apple cored, and quartered
  • 1 medium onion quartered
  • 2 cloves garlic
  • 1 tablespoon olive oil
  • salt
  • ¼ teaspoon cayenne more to taste
  • 300 ml (1¼ cup) vegetable stock
  • freshly ground black pepper to taste
  • Garnish:
  • pomegranate arils
  • pumpkin seeds


Preheat the oven to 390 degrees F. Line a large baking sheet with parchment paper.
  1. Cut the pumpkin ends off, and then cut the pumpkin in half lengthways and scoop out the seeds/stringy pumpkin mesh. Then, slice each pumpkin half in half again to make quarters and place, cut-side up, on a baking tray, along with the onion diced in large chunks.
  2. Drizzle with olive oil and sprinkle with salt.
  3. Bake for 20 minutes, then add the garlic and apple (cut to a similar size of your onion), flip the pumpkin cut side down and roast for another for 20 minutes, or until the flesh is soft.
  4. Use a spoon to carefully scoop out the flesh of the pumpkin (discarding the skin) and transfer to a high-speed blender along with the apple, garlic (remove the the skins), cayenne, vegetable stock.
  5. Blend on high for 2 minutes, or until silky smooth.
  6. If it’s too thick, add a bit of vegetable stock to thin it out and blend again. Taste and adjust seasonings.
  7. To serve, ladle the soup into bowls and top with pomegranate arils, pumpkin seeds, and freshly ground black pepper.
  8. Serve immediately
  9. Refrigerate leftovers in an airtight container for up to 4 days, or freeze for up to 1 month


Nutritional Information (per serving): Calories 116 / Total Fat 4.8 g (Saturated Fat 0.7 g) / Sodium 395 mg / Total Carbohydrates 19.9 g / Dietary Fiber 3 g / Sugars 10.4 g / Protein 2 g