Recipes & DIY

Roasted Golden Beets and Pumpkin Soup

Who doesn’t love the flavors of fall? And with the cool, crisp air, your body almost aches for something warm and filling, right? Well, that’s exactly where my Roasted Golden Beets and Pumpkin Soup comes into play!

Rich, savory, and creamy, this soup features fantastic fall flavors such as roasted golden beets, pumpkin, and fresh thyme. And with just a touch of white pepper to make the flavors really pop, this is one meal that you’ll make over and over this season.

But, as always, my recipes are about more than just phenomenal flavor. So, what health benefits can you get from this Roasted Golden Beets and Pumpkin Soup? I’m so glad you asked!

First, this recipe features golden beets, which are known to offer a sweeter taste than more traditional red beets. But, like their red counterpart, golden beets are rich in antioxidants and offer a powerful anti-inflammatory punch.

In fact, a 2016 study revealed that patients with hypertension who consumed beet juice for two weeks displayed significantly reduced inflammatory markers. Their cholesterol levels were decreased as well. [1]

Additionally, with 3.8 grams per one cup serving, beets are a rich source of fiber, which is known to support health in many ways. In fact, numerous studies have shown that consuming fiber in linked to reduced risk of obesity, type 2 diabetes, cancer, and even heart disease! [2]

And while the roasted golden beets in this recipe are full of various health benefits, I’d be remiss to not mention the health benefits of pumpkin.

Pumpkin is rich in beta-carotene, which is an antioxidant that produces the red or orange pigment in certain plant-based foods. Interestingly, the liver converts the beta-carotene you consume into vitamin A.

Here’s why this is important: Vitamin A intake is connected to everything from improved immune health to better eye health and vision to even improved memory!

For example, studies have shown that a deficiency in vitamin A actually impairs your natural immunity by blocking the normal regeneration of your mucosal barriers. [3] Therefore, consuming beta-carotene helps to reinforce your mucosal barriers, which helps to prevent the bacteria and toxins in your environment from regularly entering into your body.

Additionally, studies have shown that beta-carotene intake is linked to improved memory, attention, and focus in children. [4]

As you can see, this Roasted Golden Beets and Pumpkin Soup isn’t just delicious, but , thanks to its rich nutritional profile, it’s also full of some powerful health benefits.

So, let’s dive into this recipe! You’re only about an hour away from a delicious soup you’re guaranteed to love.


Roasted Golden Beets and Pumpkin Soup

Time: 1 hour, 15 minutes

Serves: 4


Roasted golden beets - Dr. Pingel



3 medium golden beets

¼ cup extra virgin olive oil, divided

Sea salt and black pepper, to taste

1 bulb garlic

1 medium pie pumpkin

½ cup vegetable broth

½ cup unsweetened coconut milk

¼ teaspoon white pepper

3-4 sprigs fresh thyme



1. Preheat the oven to 350 degrees F.

2. Peel the beets and cut them into quarters. On a baking sheet, toss the beet quarters with 1 tablespoon of the olive oil and the salt and pepper to taste. Push the beets to the side of the pan to make room for the garlic and pumpkin.

Roasted golden beets - Dr. Pingel

3. Peel and discard the loose outer layer from garlic bulb. Slice the top of the bulb off to expose the garlic cloves. Rub the garlic bulb all over with ½ tablespoon of the olive oil. Wrap the bulb in parchment paper and place it seam-side down on the pan with the beets.

Roasted golden beets - Dr. Pingel

4. Slice the pumpkin in half from stem to base. Scoop out all the seeds and pulp and discard (or save to roast the pumpkin seeds).

Roasted golden beets - Dr. Pingel

5. Rub each pumpkin half on all sides with 1 tablespoon of the olive oil. Place on the baking sheet with the beets.

Roasted golden beets - Dr. Pingel

6. Transfer the baking sheet to the oven. Roast the vegetables for 45-55 minutes, or until tender.

7. Transfer the beets to a food processor or high-speed blender. Allow the pumpkin and garlic to cool until able to handle.

8. Scoop the flesh from the pumpkin halves and squeeze the garlic into food processor with the beets. Add the vegetable broth and process until completely smooth.

Roasted golden beets - Dr. Pingel

9. Transfer to a medium pot. Add in the coconut milk, white pepper, and more salt and pepper to taste. Stir to combine. Simmer over medium heat for 2-3 minutes, or until warmed through.

Roasted golden beets - Dr. Pingel

10. Divide the soup among four bowls. Garnish with the thyme sprigs, drizzle with the remaining olive oil, and serve.

Roasted golden beets - Dr. Pingel

Tip: If fresh pumpkin isn’t available, use 1¼ cup unsweetened pumpkin puree.

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