Roasted Pumpkin Red Pepper Soup Spiked with Coconut Oil & Garlic

Fresh pumpkin roasted with coconut oil blended with  roasted garlic, red pepper, onion and a dash of jalapeno . Add some fresh ground pepper and some  salt free seasoning and you have an aromatic soup that screams ” Eat Me ”  I made a lot of pumpkin puree  last week and have been trying to find some way of using it.  I made ricotta pumpkin muffins over the weekend and last night I made this soup !  Easy and yummy ! Roast the pumpkins, saute peppers, onion garlic and jalapeno in some coconut oil and blend everything together. I’m on a coconut oil craze and have been adding it to my recipes lately and I am loving the taste of it. It adds flavor and a healthy dose of  monounsaturated fat ! I am also on a low sodium spree, so I used very little salt and a nice heaped teaspoon of a salt substitute :  the indomitable Mrs Dash ! Salt free seasoning are loaded with herbs that add so much flavor, you can easily omit or lessen the salt without sacrificing taste.  I love them. Garlic is a wonderful seasoning to add aroma, taste, and added nutrition to your dishes. This soup makes a perfect mid noon snack.  I took a cup to work today and it came in handy around 3.00 when I got my snack attack.  I have another bowl left to take to work tomorrow. Come on ‘Snack Attack’ ! I am ready 🙂 ! 



Nutrition Wise !

Pumpkins pack a powerful punch of Vitamin A, fiber and Vitamin C. It also has a powerful boost of potassium. Potassium aids heart and muscle function. Red peppers add  another boost of Vitamins A and C. One medium pepper will give you an entire day’s worth of Vitamin C. The pepper contains small amounts of manganese, selenium, zinc, copper, magnesium, phosphorus, iron and calcium. It is also a good source of potassium. Garlic has good antibacterial and antiviral benefits courtesy of a compound called allicin. Coconut oil adds a healthy dose of monounsaturated fat and adds to the flavor of this soup.



Roasted Pumpkin Red Pepper Soup Spiked With Coconut Oil

Serves 6
Dietary Diabetic, Gluten Free, Vegan, Vegetarian
Meal type Side Dish, Soup, Starter
Misc Child Friendly, Freezable, Pre-preparable, Serve Cold


  • 2 cups pumpkin puree
  • 1 onion (diced)
  • 1 red pepper (diced)
  • 2 jalopeno (diced)
  • 4 Pods garlic (peeled)
  • 1 tablespoon coconut oil
  • 1 teaspoon pepper (coarsely ground)
  • 1/2 teaspoon sea salt
  • 1 teaspoon salt free seasoning (like Mrs Dash)


Make home made pumpkin puree by roasting pumpkin at 360 degrees for 45 minutes and peeling skin. You can also boil the pumpkin and peel skin.


Sautee pepper, onion, garlic and jalopeno in coconut oil till lightly roasted.
Add pumpkin puree to the above mixture and saute another 2 minutes
Blend everything together.
Put back on the fire and toss in pepper, salt and salt free seasoning and simmer 5 minutes.
Add a dash of coconut milk over the soup if want it slightly creamy.


Click on my gallery 🙂 ! 

About Sunithi Selvaraj, RD

Registered Dietitian with a sweet tooth and a passion for eating healthy ( quite a combo) Nutrition Geek, Healthy Nut.........


  1. I’m not usually a pumpkin person, but this sounds great. Bookmarked it!

    • Sunithi Selvaraj, RD says:

      It’s quite hearty and good ! I loved it. Coconut oil adds a nice touch to it I think. Let me know if you make it !

  2. I love pumpkin soup and a touch of coconut milk, i MUST try! You make everything look so wonderful and beautiful! Thank you for sharing!

  3. I want to eat this now !!!!! Gorgeous photography ! Love the blue mat !

    • Sunithi Selvaraj, RD says:

      That blue mat was my kid’s suggestion and am sorely wishing I hadn’t used it. Hard on the eyes I think ! Thank you 🙂

  4. Hi , very nice recipe I always loved this kind of meal and this recipe is amazing i must tell to my wife to prepare this for some meal. thanks again.

  5. What a great recipe! I love pumpkin and spice flavors together.

    • Sunithi Selvaraj, RD says:

      Thanks ! Haven’t read your book yet. When I do, am sure my pics will improve. Think I added too much blue to this one 🙂 Love your site & all the tips. I passed it on to some of my friends ! Thanks for stopping by !

  6. Mmmm….I love that you added red pepper to your soup! And another great use for my coconut oil 🙂

  7. Oh yum! You are giving me so many great ideas for my jar of coconut oil!

  8. Mmm, this sounds so good! Love the zingy jalapeno contrast to the sweet pumpkin puree. Loads of pumpkins right now so no excuse not to try this. And no water or stock??? Btw Janine’s shrimp topping idea sounds lovely too.

    • Sunithi Selvaraj, RD says:

      Thanks ! It did tastes fab and I tried the shrimp topping and it tasted even better 🙂 Thanks for stopping by !

      • I hope the result of my cooking will same like the example 🙂
        although I don’t like pumpkin very much, I think I can take this dish for my lunch time 🙂

  9. I never ate pumpkin, but your soup look yummy

  10. I do recall my mother making a pumkin soup when i was younger, its funny how simple things like this brings back great memorys, i shall have to have a go at making your version

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