Five-Spice Roasted Pumpkin Soup with Parsnips

  • Author: Erin Alderson
  • Prep Time: 15 minutes
  • Cook Time: 45 minutes
  • Total Time: 60 minutes
  • Yield: 2 large servings 1x
  • Category: Soup


A favorite twist on pumpkin soup that uses five-spice powder to create a warm and rich flavor. Make an extra batch or two and freeze to eat throughout the month.



  • 1 small sugar pie pumpkin (about 2 1/2 pounds)
  • 3 teaspoons Frontier Co-op five spice powder (divided)
  • 2 tablespoons coconut oil (divided)
  • 2 medium parsnips (about 10 ounces)
  • 1 ounce ginger root (sliced)
  • 2 medium shallots
  • 2 cups low-sodium vegetable broth
  • 2 cups water
  • Juice of 1/2 lime
  • Scallions (for topping)
  • Coconut cream (for topping)


  1. Preheat oven to 400°F.
  2. Cut pumpkin into wedges and remove seeds. Then place on a parchment lined baking sheet. Sprinkle with 1 teaspoon of five spice and toss with 1 tablespoon of coconut oil.
  3. Trim ends of parsnip and chop into large sections. Transfer to second baking sheet. Then cut shallots into quarters and transfer to baking sheet with parsnips. Add sliced ginger root. Sprinkle with 1 teaspoon of five spice and toss with 1 tablespoon coconut oil until well coated.
  4. Roast parsnips, shallots and ginger on top rack of oven for 20 to 30 minutes, until parsnips are tender. Roast pumpkin on lower rack of oven at the same time for 35 to 45 minutes, until fork-tender.
  5. Remove vegetables from oven and let cool. When cool enough to touch, peel pumpkin skin off roasted pumpkin and discard. Transfer roasted vegetables to a blender. Add vegetable broth, water, lime juice, and 1 teaspoon of five spice. Puree until smooth.
  6. Transfer soup to a pot. Finally, bring to a boil on medium heat and reduce to simmer for 15 to 20 minutes. Serve with chopped scallions and a swirl of coconut cream.


Tips & Tricks: Add about 1 tablespoon of fresh minced ginger when you puree the soup if you want a bit of a kick. For a very smooth soup, pour through a sieve before heating on the stove.

Stock up: get the pantry ingredients you will need: five spice powder, vegetable broth

Nutrition: see the label


  • Calories: 443
  • Sugar: 28.1
  • Sodium: 77.2
  • Fat: 15.2
  • Carbohydrates: 80.9
  • Protein: 9.6
  • Cholesterol: 0