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Pumpkin & Saffron Soup

Oct 11, 2021 | Recipes


  • 2 tbsp olive oil
  • 1 large onion, finely diced
  • 500g pumpkin flesh, cut into 2cm cubes
  • 2 medium carrots, thinly sliced
  • 1 tsp saffron fronds
  • 1L of water (or vegetable stock)
  • 2 tsp grated orange zest
  • Salt and pepper
  • 6 tbsp crème fraiche (optional)
  • For the caramelized pumpkin seeds: 
    • 1 tbsp sunflower oil
    • 60g pumpkin seeds
    • 1 tbsp maple syrup
    • ½ tbsp soft brown sugar
    • ½ tsp salt
    • 1 pinch cayenne pepper
    • 1 pinch black pepper


1. Preparing the seeds: Preheat the oven to 350F. Place the pumpkin seeds in a bowl with all other ingredients and mix well.  Place the mixed pumpkin seeds onto a tray and bake for 12-15 minutes, or until the seeds appear a golden colour.

2. Heat olive oil in a saucepan and add the diced onion. Season and sauté over high heat for 1 minute, constantly stirring.  Reduce the heat to low and cook for 10-12 minutes – stir occasionally until the onions are soft, and golden brown in colour.

3. Add in the pumpkin, carrot, and saffron and pour in the water (or vegetable stock) to cover the vegetables. Bring to a boil, then lower the heat and simmer for 15 minutes, until the pumpkin and carrots are tender.  Add in the orange zest, and simmer for about 5 minutes longer.

4. When the vegetables are thoroughly cooked, give it a quite mix with a hand blender or liquidizer (you want it to have some texture, but not too smooth). Note: you can always add extra water or stock if it is too thick.

5. Serve in shallow bowls and sprinkle with the caramelized seeds, and a dollop of crème fraiche (omit this to keep recipe vegan).

Optional: You can also top it off with any roasted vegetables – I chose to do some roasted mushrooms.


About Me

I'm Dr. Elena Krasnov, N.D and I've been healing people for decades with my holistic and comprehensive approach to health.

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