Creamy Roasted Pumpkin Soup Recipe

Get ready to discover the ultimate pumpkin soup recipe that brings warmth and flavor to any table. This rich and creamy soup highlights the natural sweetness of roasted pumpkin, creating a deeply satisfying dish. We achieve its incredible texture by blending the tender pumpkin with smooth coconut milk, making it velvety smooth without any fuss. Perfect for crisp fall evenings, winter holidays, or simply a cozy meal, this recipe is surprisingly easy to prepare and can even be made ahead of time.

Why You’ll Love This Pumpkin Soup

You will quickly fall in love with this delightful pumpkin soup recipe for so many reasons.

• It achieves an incredible creaminess naturally, thanks to roasted pumpkin and coconut milk.
• Roasting the pumpkin brings out a deep, sweet, and caramelized flavor you cannot get otherwise.
• We balance its natural sweetness with warm, aromatic spices like cinnamon and nutmeg.
• This recipe is naturally dairy-free and vegan-friendly, making it suitable for various dietary needs.
• It is perfect for chilly weather gatherings, holiday appetizers, or a comforting weeknight dinner.
• You will appreciate the simple ingredients and straightforward process, ideal for beginners.
• This soup is excellent for meal prepping as the flavors deepen beautifully overnight.

Ingredients

Gather these simple ingredients for your best homemade pumpkin soup recipe:

• 4 tablespoons olive oil, divided
• One 4-pound sugar pie pumpkin
• 1 large yellow onion, chopped
• 4 large or 6 medium garlic cloves, pressed or minced
• ½ teaspoon sea salt
• ½ teaspoon ground cinnamon
• ½ teaspoon ground nutmeg
• ¼ teaspoon cloves
• Tiny dash of cayenne pepper (optional, if you like spice)
• Freshly ground black pepper
• 4 cups (32 ounces) vegetable broth
• ½ cup full fat coconut milk or heavy cream
• 2 tablespoons maple syrup or honey
• ¼ cup pepitas (green pumpkin seeds)

Notes & Substitutions

For the best results, opt for a sugar pie pumpkin as specified. These smaller, sweeter pumpkins are ideal for cooking and yield the best flavor for your pumpkin soup recipe. You can also use other varieties like Kabocha or Red Kuri squash if sugar pie pumpkins are unavailable. If fresh pumpkin is not an option, use a 15-ounce can of pumpkin puree (not pumpkin pie filling) to save time, though the roasted flavor will differ.

For more information on the best pumpkins for cooking, this resource provides a helpful guide on choosing pumpkin varieties for soups and stews.

To keep this soup dairy-free and vegan, stick with full-fat coconut milk for richness. If you prefer, heavy cream works just as well and adds a decadent dairy flavor. Sweeten the soup with either maple syrup for a pure autumnal taste or honey for a slightly different sweetness. You can roast the pumpkin seeds separately for a crunchy snack, but they are not needed in this soup. For low-FODMAP diets, simply omit the onion and garlic; the soup will still be delicious.

Equipment

You won’t need many specialized tools for this easy pumpkin soup recipe.

• An oven-safe baking sheet, lined with parchment paper, is essential for roasting the pumpkin.
• A large Dutch oven or heavy-bottomed pot will be your main vessel for simmering the soup.
• An immersion blender or a stand blender is necessary to achieve that perfectly smooth, creamy texture.
• A medium skillet will come in handy for toasting the pepitas.

Instructions

Follow these clear, step-by-step instructions to create the most delicious pumpkin soup recipe you’ve ever made. This process ensures maximum flavor development and a wonderfully creamy texture.

1. Prepare the Pumpkin for Roasting: Preheat your oven to 425 degrees Fahrenheit. Line a baking sheet with parchment paper for easy cleanup. Carefully halve the sugar pie pumpkin and scoop out all the seeds and stringy bits. You can save the seeds to roast separately if you desire a crunchy snack.
2. Roast the Pumpkin: Slice each pumpkin half in half again to create four quarters. Brush or rub 1 tablespoon of olive oil over the flesh of each pumpkin quarter. Place the quarters, cut-sides down, onto the prepared baking sheet. Roast for 35 minutes or longer, until the bright orange flesh is easily pierced through with a fork. Set the roasted pumpkin aside to cool for a few minutes.
3. Sauté Aromatics: While the pumpkin cools, heat the remaining 3 tablespoons of olive oil in a large Dutch oven or heavy-bottomed pot over medium heat. Once the oil is shimmering, add the chopped yellow onion, minced garlic, and ½ teaspoon sea salt to the pot. Stir to combine thoroughly. Cook, stirring occasionally, until the onion becomes translucent and tender, which usually takes about 8 to 10 minutes.
4. Combine Ingredients: In the meantime, once the roasted pumpkin is cool enough to handle, carefully peel the softened skin off the pumpkin quarters and discard it. Add the tender pumpkin flesh to the pot with the sautéed aromatics. Stir in the ground cinnamon, ground nutmeg, ground cloves, a tiny dash of cayenne pepper (if using), and a few twists of freshly ground black pepper. Use your stirring spoon to break up the pumpkin flesh a bit.
5. Simmer the Soup: Pour in the 4 cups of vegetable broth, ensuring everything is well combined. Bring the mixture to a boil over medium-high heat. Once boiling, reduce the heat to low and let the soup simmer gently for about 15 minutes. This crucial step allows all the wonderful flavors to meld and deepen, enhancing the overall taste of your pumpkin soup recipe.
6. Toast Pepitas: While the soup simmers, toast the pepitas. Heat a medium skillet over medium-low heat. Add the ¼ cup pepitas to the dry skillet. Stir frequently until they become fragrant, turn slightly golden, and make little popping noises. Be careful not to burn them. Transfer the toasted pepitas to a bowl to cool.
7. Add Creaminess and Sweetness: Once the pumpkin mixture has finished simmering, remove the pot from the heat. Stir in the ½ cup of full-fat coconut milk (or heavy cream) and the 2 tablespoons of maple syrup (or honey). Let the soup cool slightly before blending.
8. Blend Until Smooth: For the creamiest results, you can use an immersion blender directly in the pot. Alternatively, for an exceptionally smooth texture, use a stand blender. Work in batches; do not fill your blender past its maximum fill line with hot liquid. Securely fasten the blender’s lid and place a kitchen towel over the top to protect your hand from escaping steam as you purée the mixture until completely smooth. Transfer the puréed soup to a serving bowl and repeat with any remaining batches.
9. Adjust Seasoning: Taste the blended soup and adjust the seasoning if necessary. You might want to add a bit more coconut milk for extra creaminess or a milder flavor, or more maple syrup to make it a little sweeter to your preference.
10. Serve and Garnish: Ladle the warm pumpkin soup recipe into individual bowls. Sprinkle the toasted pepitas generously over each serving. Serve immediately and enjoy this comforting and flavorful homemade treat.

Pro Tips & Troubleshooting

Achieving the best pumpkin soup recipe involves a few key techniques. Always remember that roasting the pumpkin is paramount for maximum flavor depth; it caramelizes the sugars and creates a richer base than simply boiling. When using a stand blender for hot liquids, remember to fill it only halfway, remove the small center cap from the lid, and cover the opening with a kitchen towel to allow steam to escape safely. This prevents pressure buildup.

For safety when handling hot liquids, the FDA provides important guidelines on safe food preparation and handling.

Feel free to adjust spice levels and sweetness to your liking. If you prefer a bolder spice profile, add a pinch more cinnamon or nutmeg. For a sweeter soup, a little extra maple syrup works wonders. Beyond pepitas, consider other delicious toppings like a swirl of coconut cream, a sprinkle of fresh sage, or homemade croutons. When selecting your pumpkin, look for smaller, denser “sugar pie” or “pie” pumpkins, not the large carving pumpkins, as they have better flavor and texture for cooking. You will know your pumpkin is perfectly roasted when the flesh is fork-tender and slightly browned on the edges.

Serving, Storage, & Variations

This versatile pumpkin soup recipe is a fantastic addition to many meals.

Serving Suggestions: Pair your creamy soup with a grilled cheese sandwich or a light garden salad for a complete meal. It also tastes incredible with a slice of crusty bread for dipping, perfect for soaking up every last bit.

Storage: Let any leftover soup cool completely before transferring it to an airtight container. Refrigerate it for up to 4 days; the flavors often improve and deepen overnight, making it even more delicious the next day.

Freezing: This pumpkin soup recipe freezes beautifully. Once cooled, pour the soup into freezer-safe containers or bags, leaving some headspace for expansion. It can be frozen for up to 3 months. Thaw overnight in the refrigerator before reheating gently on the stovetop.

Variations:

• Squash Swap: Instead of pumpkin, try using roasted kabocha or butternut squash for a slightly different flavor profile.
• Savory Twist: Adjust the sweetener amount or omit it entirely if you prefer a more savory soup, perhaps adding a touch more sea salt.
• Spice It Up: Experiment with other warm spices like a pinch of ground ginger, a hint of cardamom, or a smoky touch of paprika.
• Heartier Option: For a more substantial soup, stir in a handful of red lentils during the simmering stage; they will cook down and thicken the soup.

Nutrition

Nutritional information for this pumpkin soup recipe is an estimate and may vary based on specific ingredient brands and preparation methods.

Nutrient	Per Serving (Estimate)
Calories	270 kcal
Sugar	15g
Sodium	400mg
Total Fat	15g
Dietary Fiber	6g
Protein	5g
Cholesterol	0 mg

FAQ

Conclusion

This creamy roasted pumpkin soup recipe is more than just a dish; it is a comforting experience that warms you from the inside out. We hope you will embrace the simple joy of roasting your pumpkin to create an incredibly flavorful and velvety smooth soup. Its rich, sweet, and spiced notes make it a truly unforgettable meal, perfect for any occasion. Give this delightful recipe a try, and do not forget to share your creations and comments with us!