Roasted Pumpkin & Red Kuri Squash Soup

It was one of those dark, rainy fall days today. I had my early morning clients and actually went to the gym for once in my life. Ever since I started my yoga teacher training yoga has been all consuming. It’s hard because I feel like power yoga is such a great full body workout that when I step in the gym now-a-days I am at a loss as to what I want to do! That is not the norm with me. I am usually pretty sore from practicing (especially after all of he inversions and backbends this past weekend at TT) so lately I’ve been a cardio bunny. Also not like me. I am more of a HIIT girl…so I am trying to do intervals when I run or jump on an elliptical—but I do miss my gymboss. My body just hasn’t  have not felt up to it to jump around much lately. I’m starting to crave it though.


After my workout I had my weekly chiropractic appointment. My neck is really getting much better after the accident. Dr. Lori says she can feel my curve is coming back, and I am no longer getting numbness and tingling so that means whatever nerve my cervical spine was hitting has been relieved. Phew! I really think all the yoga has been helping as well.

While I was on the table all I could think about was warm, creamy soup. Perhaps because lunchtime was approaching and I didn’t eat right after my workout. I was thinking about what I already had in my kitchen so that I could spend the least amount of money at the store. Well, I have two small pumpkins, some red kuri squash and a few onions. Okay…roasted pumpkin soup it is.


You know what would be really great in that? Parsnips—and—carrots!



So how do I sneak some protein in there to make it nice and hearty—well–you’ll see….



Roasted Pumpkin & Red Kuri Squash Soup

This nutrient-packed soup is absolutely delicious! Perfect for a crisp fall night! We need all the help we can get this time of year as far as nutrition goes. Keep feeding your immune system superfoods like this and you can fight off those bad bugs!

© The Fitness Dish


  • 1 small pumpkin squash
  • 1 small red kuri squash
  • 1 large parsnip
  • 4 carrots
  • 1 small onion
  • 2 cloves garlic, minced
  • 1 small (5.46 fl ounces) can coconut milk
  • 1 can Eden Food brand white cannellini beans (BPA-Free), or dried beans, soaked overnight
  • olive oil
  • 1/2 Tablespoon grass-fed organic butter (for CLA!)
  • 3 1/2 cups Organic low sodium chicken or vegetable broth
  • 2 teaspoons grated ginger root
  • 1+1/4 teaspoon cinnamon
  • 1 teaspoon allspice
  • pinch of ground cloves
  • sea salt & pepper


Preheat oven to 425 degrees. Scrub the outside of the squash and then slice it up into small sections, throw out the pulp and reserve the seeds. Place the pumpkin and red kuri face up on a baking sheet lined with foil and sprinkle the sea salt and pepper. Roast at 425 for about 40-45 minutes. Meanwhile, peel and slice the carrots and parsnips lengthwise. When squash is halfway through cooking add the carrots and parsnips to the pan.

Chop up onion and add it to a Dutch oven along with the garlic and about two Tablespoons of olive oil. Sautee for a few minutes then add 1/2 Tablespoon of butter. Add the beans to the pan and cook (I like to cook my beans, even if they soak  to make them easier to digest). Add broth to the pan and mix it until your squash/root veggies are finished roasting.

When squash is finished allow it to cool a few minutes then scrape the pumpkin off of the skin and scoop into your Vitamix or high speed blender. Add the red kuri (you can keep the skin on), carrots, parsnips, coconut milk, broth/onion/bean mix and the spices. Season more with salt and pepper to desired taste (I always under season to allow people to add more to their liking). You may have to do this in two separate batches. Puree until it is all smooth. Garnish with roasted pumpkin seeds (see recipe below).


I got the toddler approval on this one! Ella ate an entire HUGE bowl of it with her dinner! She loves the pepitas too!


Just an FYI—I found these adorable little cans of coconut milk at Whole Foods today. It was PERFECT for this soup because it was the exact amount I needed. So, I saved money and product.


I am sure I would have found something to do with the other few ounces had I gotten a bigger can—but maybe not. Either way it was a great find!



Roasted Pumpkin Seeds


  • pumpkin seeds, washed and dried
  • sea salt
  • olive oil


Preheat oven to 325 degrees. Place pumpkin seeds on a cookie sheet lined with tin foil evenly. Coat with olive oil and sprinkle with salt. Roast for about 20 minutes.


I also want to share my most favorite red kuri squash recipe! Ella and I have been eating these a coupled of days a week!


The KEY is to slice it down as THIN as you can! I section it all off then I slice it down. It gets crispy and in my opinion, there’s no better way to enjoy it! (Except in my soup of course)



If you try it please let me know!

Until next time….

Keep the vlogging Q&A requests coming. Maybe I will get around to actually dong it. And posting some more workouts for you all. Ask me anything..specific questions are helpful Winking smile

talk soon,

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  • Reply Ari@The Diva Dish

    Love this!! So many fall veggies in one soup! I want my daughter to eat soup but she is hesitant. One day though I will! 🙂

    October 16, 2012 at 12:14 am
    • Reply laury

      Awww well keep trying! I know these toddlers they change so often with their food likes haha.

      I need to come check out your apple butter recipe again. Just went picking today and now I have a TON!

      October 16, 2012 at 4:59 pm
  • Reply thehealthyapron

    Oooo this soup looks delicious Laury! I will have to try it!!

    October 16, 2012 at 7:50 am
  • Reply The Delicate Place (@misathemeb)

    yum, i will never have enough soup recipes! i did try red kuri recently and it is pretty good (reminded me of bnut) but i like delicata better i think. oh man, i have been doing HIIT 1x a week and my strength is nowhere near where it used to be but that’s ok! i was sick and needed to just really take it easy so i’m slowly huffing and puffing through it ha. my workouts def decrease in intensity during the cooler months. i LOVE parsnips too, they have such a cool flavor and i like making fries out of them too!

    October 16, 2012 at 12:02 pm
    • Reply laury

      I know what you mean! I will surely be huffing when I do my HIIT again!

      Need to make parsnip fries for Weezy. Sure she will LOVE them!

      October 16, 2012 at 5:00 pm
  • Reply purelymichelle

    Lori and I are getting back into HIIT too! I feel out of shape! But enjoying doing a variety of things for my workouts now.

    Love red kuri, enjoyed some earlier today! I need to try this soup

    October 16, 2012 at 9:32 pm
  • Reply Tiffany @ Snack Snark Bark

    Damn, the soup looks awesome. The weather here has been so iffy, one day its 40, the next is 70. I just want fall so I can enjoy fall things like pumpkin stuff and my crockpot 🙂

    October 16, 2012 at 10:58 pm
  • Reply Kati Mora, MS, RD, Kellogg's FiberPlus(R) Wellness Advocate

    What a perfect dish for fall. Not only does it incorporate a few of my favorite fall ingredients, but beans too! Beans are such a nice addition to any soup because of their high-fiber content. I can’t wait to give this a try!

    October 17, 2012 at 1:47 pm
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