Sweet & Spicy Roasted Pumpkin Seed Recipes & Spicy Coconut Pumpkin Soup for a Happy Meatless Monday Halloween Meal!

Pumpkins from Springridge Farms in Milton, ON

The versatile pumpkin! You can carve it, use it as a center piece, scoop out the seeds and roast them, make pumpkin pie, and of course…pumpkin soup! I love this amazing brightly colored squash, not only because it tastes delicious but because it’s a nutritional powerhouse! Here’s why………

  • Pumpkins are super rich in carotenoids- antioxidants that are cancer protective and immune enhancing
  • Have a high source of vitamin C, K and E
  • Loaded with minerals, such as magnesium, potassium, iron
  • High in fiber
  • The seeds are one of the richest sources of zinc- a mineral that helps to protect the prostate

So lets get to the recipes!

Cinnamon Roasted Pumpkin Seeds


  • Pumpkin seeds- scooped out from your pumpkin!
  • 2 tablespoons olive oil
  • 2 tablespoon granulated sugar
  • 1 teaspoon cinnamon
  • 1/2 teaspoon nutmeg
  • 1/4 teaspoon sea salt

Spicy Roasted Pumpkin Seeds


  • 1 1/2 cups pumpkin seeds
  • 2 tablespoons olive oil
  • 1 tablespoon red pepper flakes
  • 1/2 teaspoon smoked paprika
  • 1/4 teaspoon cayenne pepper


Preheat oven to 350Β°F. Scoop out the inside of your pumpkin, and separate seeds from pulp. Don’t worry if there’s a little pulp left on the seeds when you roast themβ€”it only adds flavor. Just remove the biggest pieces so that the seeds are easy to toss. In a bowl, toss the seeds with olive oil, coating thoroughly. Add salt and seasonings and/or spices. Spread seeds in one even layer across a greased baking sheet (or you can use a cookie sheet covered in aluminum foil). Bake for 30 minutes, or until the seeds are golden brown. Stir the seeds every so often while they’re baking, so that they toast evenly.

Spicy Coconut Pumpkin Soup

My niece searching for the perfect pumpkin!


  • 2 tablespoons butter or earth balance vegan butter
  • 1 finely chopped small chili pepper
  • 1 Spanish onion, finely chopped
  • 2 tablespoons chopped fresh ginger
  • 4 cups pureed roasted pumpkin
  • 4 cups vegetable stock
  • 1 cup coconut milk
  • Salt and pepper, to taste
  • chopped scallions for garnish
  • chopped cilantro for garnish
  • roasted pumpkin seeds for garnish (optional)

Directions for Roasting Pumpkins:

Set the oven at 450 degrees. Wash the pumpkins to remove any dirt. Cut out stem and halve the pumpkins through the stem end. Use a spoon to scoop out the seeds. Set the pumpkin halves on a rimmed baking sheet, cut sides down. Roast them for 50 to 60 minutes or until the flesh is tender when pierced with a skewer. Set them aside to cool.

Now that's pumpkin carving skills!

With a large spoon, scoop the flesh from the pumpkin skins and puree it in a food processor.

Making the soup:

In a heavy-based saucepan, melt butter/earth balance. Add the onion and chili pepper and cook over medium heat for 10 minutes, stirring often, or until the onion softens. Add the ginger and cook for 2 minutes, stirring often.

Stir in the pumpkin puree, then stock, a little at a time, until the mixture is smooth. Stir in the coconut milk with salt and pepper. Bring the mixture to a boil. Turn down the heat, and simmer the soup for 5 minutes. Garnish with pumpkin seeds!

FOUND! The Perfect Pumpkin!

Happy pumpkin carving, seed roasting, and soup making! Have a HAPPY HALLOWEEN! πŸ™‚





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