Welcome to your new favorite fall tradition! This incredible pumpkin soup recipe delivers warmth and comfort in every spoonful. You will love its velvety smooth texture and deep, complex flavor from roasted pumpkin. It’s surprisingly healthy, incredibly versatile, and simple to whip up. Perfect for chilly evenings, holiday gatherings, or any time you crave a bowl of nourishing goodness.
Table of Contents
Why You’ll Love This Pumpkin Soup
You are going to adore this easy pumpkin soup recipe for so many reasons:
- Flavor: Experience the rich, naturally sweet, and deeply savory taste that only comes from roasted pumpkin.
- Texture: Achieve an incredibly smooth and creamy consistency, perfect for a comforting meal.
- Healthy: Made with wholesome ingredients, this soup is naturally nutritious and supports a healthy lifestyle.
- Dietary: Easily adapt this recipe to be completely vegan and dairy-free by using coconut milk.
- Versatile: Serve it as an elegant appetizer, a light lunch, or a hearty dinner side.
- Make Ahead: This pumpkin soup tastes even better the next day, making it perfect for meal prep.
Essential Ingredients for Pumpkin Soup
Crafting a delicious pumpkin soup recipe starts with fresh, quality ingredients. Here’s what you need to gather.
Main Components
- Olive oil: Essential for roasting the pumpkin and sautéing aromatics.
- Fresh sugar pie pumpkin (4-pound): The star of our soup, offering natural sweetness.
- Yellow onion: Adds a foundational savory note to the base.
- Garlic: Provides aromatic depth and flavor.
- Vegetable broth: Forms the liquid base for the soup.
- Full-fat coconut milk or heavy cream: Creates a rich, creamy texture.
- Maple syrup or honey: Balances the flavors with a touch of sweetness.
- Pepitas (green pumpkin seeds): For a delightful crunch and garnish.
Key Spices & Seasonings
- Sea salt & freshly ground black pepper: Essential flavor enhancers.
- Ground cinnamon, nutmeg, cloves: The classic warming spices of fall.
- Cayenne pepper (optional): Add a tiny dash for a subtle kick if you enjoy a little spice.
Notes & Substitutions
Sugar pie pumpkins, also known as pie pumpkins, are ideal for this pumpkin soup recipe due to their sweet, less fibrous flesh. If fresh pumpkin is not available, you can use two 15-ounce cans of plain pumpkin puree; simply skip the roasting step and add it directly to the pot with the broth. Full-fat coconut milk makes this soup dairy-free and vegan, while heavy cream offers a richer, traditional dairy option. Maple syrup provides a vegan-friendly sweetness, but honey also works beautifully. Feel free to substitute other hard squashes like kabocha or butternut squash for similar results. Adjust cinnamon, nutmeg, and cloves to your personal preference for a customized flavor.
Equipment You’ll Need
Gathering your tools before you start makes cooking a breeze. For this pumpkin soup recipe, you’ll need:
- A sturdy baking sheet lined with parchment paper for roasting.
- A large Dutch oven or a heavy-bottomed pot for simmering.
- An immersion blender or a stand blender for achieving that silky smooth consistency.
- A medium skillet for toasting pepitas.
- Basic kitchen tools like knives, a cutting board, and spoons.
Step-by-Step Pumpkin Soup Instructions
Creating this delicious pumpkin soup recipe is straightforward with these easy-to-follow steps.
Roasting the Pumpkin
Preheat your oven to 425 degrees Fahrenheit and line a baking sheet with parchment paper. This ensures easy cleanup. Carefully halve the sugar pie pumpkin and scoop out all the seeds. You can save these to roast separately for a snack, but they aren’t needed for this soup. Slice each pumpkin half into quarters. Brush or rub 1 tablespoon of olive oil over the flesh of the pumpkin. Place the quarters, cut sides down, onto the prepared baking sheet. Roast for about 35 minutes, or until the vibrant orange flesh is tender enough to be easily pierced with a fork. Set the roasted pumpkin aside to cool for a few minutes.
Sautéing 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 begins to shimmer, add your chopped yellow onion, minced garlic, and ½ teaspoon of sea salt to the pot. Stir these ingredients to combine them well. Cook, stirring occasionally, for 8 to 10 minutes, until the onion becomes translucent and tender. In the meantime, peel the softened pumpkin skin off the cooled pumpkin quarters and discard the skin.
Simmering the Soup
Add the peeled pumpkin flesh to the pot with the sautéed aromatics. Now, incorporate the ½ teaspoon ground cinnamon, ½ teaspoon ground nutmeg, ⅓ teaspoon cloves, the tiny dash of cayenne pepper (if you are using it), and a few twists of freshly ground black pepper. Use your stirring spoon to break up the roasted pumpkin pieces a bit. Pour in the 4 cups of vegetable broth. Bring the entire mixture to a boil, then reduce the heat to a gentle simmer. Let it cook for approximately 15 minutes to allow all the wonderful flavors to meld together.
Toasting Pepitas (Optional but Recommended)
While your soup simmers, toast the pepitas. Place ¼ cup of pepitas in a medium skillet over medium-low heat. Stir them frequently to prevent burning. Continue stirring until they become fragrant, turn golden brown, and you hear small popping noises. You want them nicely toasted, not burnt. Transfer the toasted pepitas to a bowl to cool down.
Blending for Creaminess
Once the pumpkin mixture has simmered, stir in the ½ cup of full-fat coconut milk or heavy cream and 2 tablespoons of maple syrup. Remove the soup from the heat and let it cool slightly for a few minutes. You can use an immersion blender directly in the pot for convenience. For the creamiest results, I recommend using a stand blender. Work in batches, carefully transferring portions of the soup to the blender. Do not fill your blender past its maximum fill line with hot liquids. Securely fasten the blender’s lid and use a kitchen towel over the lid to protect your hand from any escaping steam. Purée the mixture until it is completely smooth and creamy. Transfer the puréed soup to a serving bowl and repeat this process with any remaining batches.
Final Touches & Serving
Taste your creamy pumpkin soup and adjust the seasonings if necessary. I often find it perfect as is, but you might prefer more coconut milk for extra creaminess or a milder flavor, or additional maple syrup for a touch more sweetness. Ladle the finished soup into individual bowls. Sprinkle the toasted pepitas over the top of each serving. Serve immediately and enjoy! Allow any leftover soup to cool completely before transferring it to an airtight storage container. Refrigerate for up to 4 days; leftovers truly taste even better. This delicious pumpkin soup recipe also freezes well for up to 3 months.
Pro Tips for Perfect Pumpkin Soup
Achieve the best results with your pumpkin soup recipe every time with these helpful hints:
- Roast for Depth: Roasting the pumpkin is key. It caramelizes the sugars, intensifying the natural sweetness and adding a rich, nutty depth of flavor that boiling cannot achieve.
- Don’t Overcrowd: Give your pumpkin pieces space on the baking sheet for even roasting and browning. Overcrowding steams the pumpkin instead of roasting it.
- Sauté Aromatics Properly: Take your time with the onions and garlic. Cooking them until translucent and fragrant builds a crucial flavor base for your soup.
- Blend Safely: When using a stand blender for hot liquids, always blend in small batches and hold the lid down firmly with a kitchen towel to prevent steam buildup and splatters.
- Adjust to Taste: Taste your soup before serving. Everyone’s palate is different, so feel free to adjust the sweetness with maple syrup or honey, or the spice with more cayenne, until it’s perfect for you.
- Quality Broth: A good quality vegetable broth can significantly elevate the overall flavor of your homemade pumpkin soup. Choose a low-sodium option to control the saltiness.
- Extra Smoothness: For an ultra-silky texture, pass the blended soup through a fine-mesh sieve after blending. This removes any small fibers.
Serving, Storage, and Variations
Make this pumpkin soup recipe your own with these ideas!
Serving Suggestions
Garnish your bowls of warm pumpkin soup with a sprinkle of pepitas, homemade croutons, or a swirl of fresh sage leaves or chopped chives. It pairs wonderfully with a classic grilled cheese sandwich, a crisp green salad, or some crusty bread for dipping. This elegant soup also makes a fantastic starter for holiday meals.
Storage & Freezing
Store any leftover soup in an airtight container in the refrigerator for up to 4 days. The flavors often deepen overnight! For longer storage, this soup freezes beautifully for up to 3 months. Thaw it overnight in the refrigerator before gently reheating on the stovetop over low heat, stirring occasionally.
Flavor Variations
Experiment with different flavor profiles. Add a teaspoon of grated fresh ginger or a tablespoon of mild curry powder for an exotic twist. For an herbaceous touch, infuse fresh sage leaves while simmering. If you prefer a spicier soup, increase the cayenne pepper or add a pinch of red chili flakes. For a more savory profile, you can omit the maple syrup entirely. Try substituting kabocha or butternut squash for the pumpkin to explore different squash flavors. Don’t forget, you can also roast the seeds from your fresh pumpkin for a delicious, crunchy topping.
Nutrition Information
This homemade pumpkin soup recipe offers a healthy and satisfying meal.
| Nutrient | Amount |
|---|---|
| Calories | 309 |
| Sugar | 16.1 g |
| Sodium | 824.6 mg |
| Fat | 21.2 g |
| Saturated Fat | 7.7 g |
| Trans Fat | 0 g |
| Carbohydrates | 31.7 g |
| Fiber | 2.8 g |
| Protein | 4.1 g |
| Cholesterol | 0 mg |
Packed with essential vitamins and minerals, pumpkin is a nutritious choice for any meal. Research from Healthline highlights the impressive health benefits of pumpkin, including its rich content of vitamins, minerals, and antioxidants.
This delicious soup is packed with vitamins and fiber from the pumpkin, making it a nutritious choice. Please note that these nutritional estimates are based on the ingredients listed and may vary depending on specific product brands or modifications.
Frequently Asked Questions (FAQ)
Can I use canned pumpkin puree?
Yes, absolutely! For this pumpkin soup recipe, you can substitute canned pumpkin puree. Use two 15-ounce cans of plain pumpkin puree; you will skip the initial roasting step and add it directly to the pot with the broth.
What kind of pumpkin is best?
Sugar pie pumpkins (also called pie pumpkins) are the best choice for soup. Their flesh is sweeter and less stringy than larger carving pumpkins, resulting in a smoother, more flavorful soup.
How do I make it spicier or sweeter?
To make your pumpkin soup spicier, add a bit more cayenne pepper or a pinch of red chili flakes to taste. If you prefer it sweeter, simply stir in an additional teaspoon or two of maple syrup or honey at the blending stage.
Can I freeze pumpkin soup?
Yes, this soup freezes beautifully! Allow it to cool completely, then transfer it to freezer-safe containers or bags. It will keep in the freezer for up to 3 months; thaw overnight in the fridge before reheating.
How to make it extra creamy without dairy?
Using full-fat coconut milk is the secret to a rich, dairy-free creamy texture. For even more creaminess, you can add an additional splash of full-fat coconut milk at the end.
Conclusion
This creamy roasted pumpkin soup recipe is more than just a meal; it’s a bowl of pure comfort. With its deep, roasted flavor and velvety texture, it’s a healthy and easy-to-make dish perfect for any occasion. Embrace the warmth and deliciousness of homemade soup this season. We encourage you to try it and share your delightful pumpkin soup creation with us!
The Best Creamy Roasted Pumpkin Soup Recipe (Healthy & Vegan-Friendly)
Equipment
- Baking sheet
- Parchment paper
- Dutch oven or heavy-bottomed pot
- Medium skillet
- Immersion blender or stand blender
Ingredients
Main Ingredients
- 4 tablespoons olive oil divided
- 1 4-pound sugar pie pumpkin
- 1 large yellow onion chopped
- 4 large or 6 medium garlic cloves pressed or minced
- 0.5 teaspoon sea salt
- 0.5 teaspoon ground cinnamon
- 0.5 teaspoon ground nutmeg
- 0.33 teaspoon cloves
- Tiny dash cayenne pepper optional, if you like spice
- freshly ground black pepper
- 4 cups vegetable broth
- 0.5 cup full fat coconut milk or heavy cream
- 2 tablespoons maple syrup or honey
Garnish
- 0.25 cup pepitas (green pumpkin seeds)
Instructions
Preparation
- Preheat oven to 425°F and line a baking sheet with parchment paper. Halve the pumpkin, scoop out the seeds, and slice each half into quarters.
- Brush 1 tablespoon of olive oil over the pumpkin flesh, place cut-sides down on the baking sheet, and roast for 35 minutes or until tender; set aside to cool.
Cooking the Soup Base
- Heat the remaining 3 tablespoons olive oil in a large Dutch oven over medium heat. Add onion, garlic, and salt, then cook for 8 to 10 minutes until the onion is translucent; meanwhile, peel the skin off the roasted pumpkin and discard it.
- Add the pumpkin flesh, cinnamon, nutmeg, cloves, cayenne pepper (if using), and black pepper to the pot. Pour in the broth, bring to a boil, then reduce heat and simmer for about 15 minutes to meld flavors.
Finishing and Serving
- While the soup simmers, toast the pepitas in a medium skillet over medium-low heat, stirring frequently, until fragrant and lightly golden; transfer to a bowl to cool.
- Once the pumpkin mixture is done, stir in the coconut milk and maple syrup, then remove from heat and cool slightly. Blend the soup until smooth using an immersion blender or a stand blender in batches.
- Taste the soup and adjust seasonings, sweetness, or creaminess as needed.
- Ladle the soup into individual bowls, sprinkle with toasted pepitas, and serve. Store any leftover soup in a sealed container in the refrigerator for up to 4 days or freeze for up to 3 months.