Roasted Pumpkin Soup

The perfect winter warmer soup, quick, easy, cheap and delicious. Packed full of vegetables and great served with your favourite crusty bread!

Introducing the author

Our new Fearless Foodie contributor and CCA ambassador, Aaron Sanders. Aaron was diagnosed with Crohn’s disease in 2012, after being misdiagnosed with a parasite and has managed his condition via infusions ever since. He is a passionate foodie and competed in Season 13 of MasterChef Australia. Aaron is using his social media platform to spread awareness for this invisible disease that affects so many. As a CCA ambassador, Aaron is excited to create different recipes and share food ideas with the Crohn’s and colitis community. To kick-start his series of recipes, he shares his delicious roasted pumpkin soup recipe.


  • 1/2 a jap pumpkin
  • 4 carrots
  • 1 large sweet potato
  • 1 red onion
  • 4 cloves of garlic
  • 1 thumb size knob of ginger
  • 1 litre of chicken stock
  • 150g of sour cream
  • 50g of butter
  • Salt and pepper to taste
  • Olive oil

As always: if any of these ingredients are flare foods for you, please omit them or replace them with an alternative item.

Prep Time

5-10 minutes  

Cooking Time

60-70 minutes


  1. Preheat oven to 180 degrees
  2. Prepare a large baking tray
  3. Cut the skin off the pumpkin and dice into 2cm x 2cm cubes
  4. Dice carrots into similar size as pumpkin (do not peel)
  5. Peel sweet potato and dice into same size as pumpkin
  6. Remove outer layer of onion and cut into halves, then thirds
  7. Peel garlic cloves, cut ends off and cut into halves long ways
  8. Place vegetables in prepared baking tray and drizzle with olive oil and add salt and pepper to taste.
  9. Place tray in preheated oven and roast for 40 minutes or until you can put a fork through with no resistance
  10. Once vegetables are cooked, add them to a large pot
  11. Peel and grate the knob of ginger and add to pot
  12. Add 500ml of chicken stock to pot (more stock can be added at the end)
  13. Bring to the boil
  14. Take pot off the heat and blitz with stick blender until smooth
  15. Add 150g of sour cream to pot
  16. Add 50g of butter to pot
  17. Blitz all ingredients together until smooth
  18. If soup is too thick, add more stock until desired consistency is achieved