Recipes » Soups » Roasted Pumpkin and Parsnip Soup
T. Colin Campbell Center for Nutrition Studies
Roasted Pumpkin and Parsnip Soup Recipe


  • 1 baking pumpkin (2.5 – 3 lbs)
  • 2 medium parsnips
  • ½ tsp nutmeg
  • 4 cups water
  • ½ tsp salt (optional)


  • 1. Preheat oven to 425 degrees F.
  • 2. To roast the vegetables: Peel the parsnip and cut into ½-inch thick pieces. Cut the pumpkin in half along the equator. Use a big spoon to scoop out the seeds. You can roast the seeds and use as garnish on the soup.
  • 3. Sprinkle the nutmeg inside the pumpkin halves.
  • 4. Place the parsnip in a baking dish. Place the pumpkin, cut-side-down, over the parsnips. Add 2 cups of water to the baking dish. Roast at 425 degrees F for about 60 minutes.
  • 5. The pumpkin is ready when it collapses and is soft enough to scoop out the flesh. Remove from the oven and let cool slightly.
  • 6. When the pumpkin is cool enough to handle, use a large spoon to scoop out the flesh.
  • 7. Place the pumpkin, parsnips, and any liquid from the pan into a blender. Add 1 ½ cups of water and the salt. Purée until smooth.
  • 8. You might need to add another ½ cup or so of water to reach a smooth, pourable consistency. Make sure it is hot water, to keep your soup hot.
  • 9. Garnish with parsley, pumpkin seeds, or chives and serve.

Cooking Tips

  • 1. You can use a variety fall squash in this recipe. Acorn, Celebration, and Kabocha would all taste great.

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