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Creamy pumpkin soup recipe garnished with pumpkin seeds and a silver spoon in a white bowl on a dark surface.
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Creamy Roasted Pumpkin Soup

This creamy roasted pumpkin soup combines the natural sweetness of roasted sugar pie pumpkin with rich coconut milk and aromatic spices for a comforting, dairy-free, and vegan-friendly dish perfect for chilly evenings or holiday gatherings.
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Prep Time 15 minutes
Cook Time 50 minutes
Total Time 1 hour 5 minutes
Servings: 4 bowls
Course: Soup
Cuisine: American
Calories: 270
Ingredients Equipment Method Notes

Ingredients
  

Main Ingredients
  • 4 tbsp olive oil divided
  • 1 4-pound sugar pie pumpkin halved and seeded
  • 1 large yellow onion chopped
  • 4-6 cloves garlic minced
  • 1/2 tsp sea salt
  • 1/2 tsp ground cinnamon
  • 1/2 tsp ground nutmeg
  • 1/4 tsp ground cloves
  • 1 dash cayenne pepper optional
  • black pepper freshly ground
  • 4 cups vegetable broth
  • 1/2 cup full-fat coconut milk or heavy cream
  • 2 tbsp maple syrup or honey
  • 1/4 cup pepitas toasted, for garnish

Equipment

  • Baking Sheet
  • Dutch oven
  • Immersion blender
  • Skillet

Method
 

  1. Preheat the oven to 425°F (220°C) and line a baking sheet with parchment paper.
  2. Halve and seed the pumpkin, brushing the flesh with 1 tablespoon of olive oil. Place cut-side down and roast for 35–40 minutes until fork-tender.
  3. In a Dutch oven, heat the remaining olive oil over medium heat. Sauté onion, garlic, and sea salt for 8–10 minutes until tender.
  4. Peel the roasted pumpkin and add it to the pot. Stir in cinnamon, nutmeg, cloves, cayenne, and black pepper.
  5. Pour in vegetable broth and simmer on low for 15 minutes to develop flavor.
  6. Toast pepitas in a dry skillet over medium-low heat until fragrant and lightly golden.
  7. Remove the soup from heat. Stir in coconut milk and maple syrup, then blend until smooth using an immersion or stand blender.
  8. Taste and adjust seasoning as desired. Serve hot, topped with toasted pepitas.

Notes

For a richer flavor, roast the pumpkin instead of using canned puree. Substitute butternut or kabocha squash if desired. To keep it vegan, use coconut milk and maple syrup. Freezes well for up to 3 months.