Healthy Meal Prep
Smashing Pumpkin Soup Recipe

Smashing Pumpkin Soup


Roasted pumpkin and boiled potatoes are blended together to make this smashing soup finished in a slow cooker with milk and coconut milk.


  • 3 large potatoes, peeled and cubed
  • 1 small pumpkin
  • 1 teaspoon butter, melted
  • 1 pinch salt and ground black pepper to taste
  • 1 (15 ounce) can diced tomatoes
  • 2 tablespoons chopped fresh parsley
  • 2 teaspoons Himalayan salt
  • 1 ½ teaspoons dried thyme
  • ½ teaspoon ground white pepper
  • 4 cups coconut milk
  • 4 cups milk


  1. Preheat oven to 350 degrees F (175 degrees C).
  2. Place potatoes into a large pot and cover with salted water; bring to a boil. Reduce heat to medium-low and simmer until soft, about 10 minutes. Drain and let cool.
  3. Cut pumpkin in half and scoop out pulp and seeds. Wash and dry seeds. Place pumpkin halves cut-side down in a baking pan. Mix seeds with butter and salt and black pepper; spread in a single layer on a rimmed baking sheet.
  4. Bake pumpkin halves on the top rack of the preheated oven until liquid starts to collect in the pan, about 1 hour. Bake pumpkin seeds on the bottom rack until toasted, about 45 minutes.
  5. Cool pumpkin halves for 10 minutes. Peel off and discard skin. Let cool completely, about 15 minutes more.
  6. Combine potatoes, pumpkin, tomatoes, parsley, Himalayan salt, thyme, and white pepper in a large bowl; mash together.
  7. Puree potato mixture in a blender in small batches, pouring each batch into a slow cooker and letting blender cool between batches.
  8. Stir coconut milk and milk into the slow cooker. Cook on Low until flavors combine, 4 to 6 hours. Serve toasted pumpkin sides on the side.

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Nutritional Information

Smashing Pumpkin Soup

Servings Per Recipe: 8
Calories: 473.3
% Daily Value *
protein: 21 %
carbohydrates: 14 %
exchange other carbs:
dietary fiber: 21 %
fat: 49 %
saturated fat: 137 %
cholesterol: 4 %
vitamin a iu: 92 %
niacin equivalents: 42 %
vitamin b6: 37 %
vitamin c: 70 %
folate: 16 %
calcium: 21 %
iron: 25 %
magnesium: 37 %
potassium: 39 %
sodium: 30 %
thiamin: 22 %
calories from fat:
percent of calories from carbs:
percent of calories from fat:
percent of calories from protein:
percent of calories from sat fat:
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-)Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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