Roasted Pumpkin Apple Soup


In this recipe, pumpkin is an excellent source of vitamin A and vitamin C, helping immune cells work more effectively and wounds to heal more rapidly. Also a powerful antioxidant to fight molecules that trigger joint inflammation, Vitamin C serves a role as a co-factor in collagen synthesis, the main protein in joint tissue and bone, helps fight infection and may work to control inflammation linked to infection, which may trigger arthritis flares.

Roasted Pumpkin Apple Soup


  • 2 cups cubed pumpkin
  • 1 Granny Smith apple cored and quartered
  • 1 medium onion quartered
  • 2 garlic cloves
  • 1 tablespoon coconut oil
  • salt to sprinkle
  • ¼ teaspoon cayenne pepper
  • 1¼ cup vegetable or chicken stock
  • Freshly ground black pepper to taste
  • Pumpkin seeds
  • Coconut cream


  1. Preheat oven to 400° F. Line a large baking sheet with parchment paper.
  2. Place cubes of pumpkin and onion on baking tray.
  3. Drizzle with coconut oil and sprinkle with salt.
  4. Bake for 20 minutes, add garlic and apple, toss pumpkin cubes and bake for additional 20 minutes or until soft.
  5. Add baked ingredients, cayenne pepper and vegetable or chicken stock to a blender. Blend on high until smooth (approx. 2 minutes).
  6. For thinner soup consistency, add more stock and blend again.
  7. Garnish with pumpkin seeds, drizzle with coconut cream and serve in bowls with your favorite whole wheat or gluten-free bread.

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