Pumpkin baking wih garlic and onion

Peel it, chop it and chuck it in the oven. It’s simple and something you can make a large batch of to last you over the next few days in the kitchen. Use on sandwiches, toss through salads, mash it, serve with stir frys or baked dinners. Place it on top of lentils, mix it with goats cheese as a dip or stir through a risotto. Pumpkin is deliciously versatile.


Pumpkin is low in fat and calories and full of fibre. It contains high amounts of beta carotene which gets converted in our body to Vitamin A, the antioxidant essential for our immune system, anti ageing, eyesight, and healthy skin, hair and nails. It also contains Vitamins C and E, Folate and the heart healthy mineral Potassium.


  • 500 grams pumpkin (grey or butternut is perfect)
  • 3 onions
  • 6 garlic cloves
  • Salt to taste


  • Preheat oven to 200 degrees Celsius
  • Grease a baking tray lightly with Olive Oil.
  • Peel pumpkin and cut into small cubes.
  • Place cut pumpkin evenly on tray
  • Sprinkle with a pinch of salt.
  • Peel and cut 3 onions into quarters and place on the tray
  • Peel and slice 6 garlic cloves and place on tray with the onions and pumpkin.
  • If you are not using this pumpkin to make our Pumpkin Olive Oil Cake, you can sprinkle with herbs and spices of your choice such as: 2 tsp dried herbs, 1 tsp nutmeg, 2 tsp paprika
  • Roast in oven for approximately 30 mins, or until cooked through and pumpkin is soft.
  • Serve as is with your meal. I often like to sprinkle with sesame seeds prior to serving.
  • Alternatively you can turn this into mashed pumpkin by draining any water from the tray and either mashing or blitz with a barmix in a large bowl to make a smooth puree.


One thought on “Roast Pumpkin Soup

  1. Pingback: Pumpkin Pasta Sauce | The Nutrition Guru and the Chef

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