ROASTED PUMPKIN SOUP

Read Time: 5 minutes
by Karen
18 comments

I love to make this easy roasted pumpkin soup in the fall when the weather starts turning cold. If you’re looking for healthy dinner ideas this soup is a deliciously comforting blend of sweet, earthy, and savory flavors. Roasting the pumpkin adds a rich, caramelized depth, while warm spices like cinnamon and nutmeg bring a cozy warmth. Sautéed onions and garlic provide a savory base, and a touch of cream or milk adds creaminess and balances the flavors. Finished with a sprinkle of fresh herbs and toasted pumpkin seeds, this soup is a delightful balance of flavors that evoke the cozy, comforting essence of fall.

Why You’ll Love This Recipe

Easy and quick to make.
Economical to make.
Makes a great lunch or light dinner.
It’s smooth and creamy making it the perfect comfort food for colder weather.

What Ingredients Do I Need

Olive oil – I use extra virgin both for roasting the pumpkin and sauteeing the onion.
Onion – 1 yellow cooking onion chopped.
Garlic – 4-5 cloves roughly chopped. The soup is going to be pureed so no need to finely chop the garlic.
Pumpkin – You don’t want to use your Jack o lantern kind here. The best types for cooking are pie or sugar pumpkins.
Cinnamon – 1 tsp ground cinnamon.
Nutmeg – 1 tsp ground nutmeg.
Broth – I use a low-sodium chicken broth but you could also use vegetable broth for a vegetarian version.
Cream – I used 18% but any cream will work. You could even use milk or a dairy-free version if you prefer.

Ingredients for roasted pumpkin soup laid out on a countertop.

How To Make Roasted Pumpkin Soup

Roast pumpkin – Pre-heat the oven to 425F (218C). Using a sharp knife, chop the pumpkin into pieces about 2″ (5cm) in size. Coat them with olive oil and sprinkle with salt and pepper. For easier cleanup, line a cookie sheet with parchment paper and roast the pumpkin for at least 35-40 minutes. You should be able to pierce the pumpkin easily with a fork. If there is any resistance put them back in the oven for another 5 minutes until they are soft. When done, allow the pumpkin pieces to cool to room temperature.
Peel skin – When the pumpkin has cooled remove the peel by sliding a spoon between the peel and the meat.

Someone removing skin from cooked pumpkin pieces.

Saute – Heat a large stock pot over medium heat. Add 2 tbsp (30ml) of olive oil and saute the chopped onions until they’re soft and translucent. Add the chopped garlic and cook for 2 minutes more making sure not to brown the garlic. When done add the peeled pumpkin and cook for 5 minutes mashing the pumpkin up lightly with a wooden spoon.

Onions sauteing in a large blue stock pot.

Boil – Add the broth to the pot and stir well. Add the cinnamon and nutmeg and stir again well. Bring the mixture to a boil and cook for 5 minutes.

Someone adding chicken broth to pumpkin mixture cooking on a stove.

Someone adding cinnamon & nutmeg to pumpkin soup mixture on the stove.

Puree – Remove the pot from the heat and use an immersion blender to puree the mixture until it’s very smooth. Alternatively, you can use a blender to puree the mixture in batches. When the soup is smooth add the cream and stir well.
Season – Add salt and pepper to taste.

Someone using an immersion blender to puree pumpkin soup.

Someone adding cream to pumpkin soup on a stove.

Recipe Tips And Tricks For Success

Be sure to roast the pumpkin until it is very soft. You should be able to easily pierce each piece with a knife or fork. If you feel any resistance roast it a little bit longer.
Be sure to saute the onions until they are translucent and soft so they will puree easily.

Recipe Variations

If you can’t find fresh pumpkin you can substitute butternut squash to make this recipe. It will be just as delicious. Feel free to add any extra herbs you have on hand. Sometimes I add fresh or dried sage when I saute the onions and garlic. Cloves are also a lovely addition.

A bowl of pumpkin soup on a blue napkin.

Recipe Substitutions

For a vegetarian version of this soup, you can use vegetable broth in place of the chicken broth. For a dairy-free soup, feel free to use a dairy-free milk substitute like coconut or almond milk. T

Storage Tips

This roasted pumpkin soup will stay fresh in a covered container in the refrigerator for up to 5 days or up to 5 months in the freezer. Just reheat to serve.

FREQUENTLY ASKED QUESTIONS;

Why does my pumpkin soup taste bland? The number one reason for pumpkin soup tasting bland is there is not enought salt. Like tomatoes, pumpkin needs quite a bit of salt to bring out it's flavor. Don't be afraid to add more. Just make sure to add it in crements and taste after each addition to ensure you don't add too much.

Why does my pumpkin puree taste sour? If allowed to sit too long or improperly stored, pumpkin can begin to ferment giving it a sour taste. Be sure to use your fresh pumpkin as soon as possible.

What thickens pumpkin soup? If your pumpkin soup is too thin you might want to cook it a bit longer. Try simmering it with the lid off for 30 minutes to let some of the liquid evaporate. When it's done try adding a little milk, coconut milk or cream to give it a creamier texture. You don't need a lot. A little bit will do.