The Best Creamy Roasted Pumpkin Soup Recipe (Healthy & Vegan-Friendly)
This healthy and vegan-friendly recipe features roasted sugar pie pumpkin pureed with aromatic spices, vegetable broth, and creamy coconut milk. It's finished with a touch of maple syrup and toasted pepitas for a comforting and flavorful soup.
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.
Notes
You can roast the pumpkin seeds if desired, but they are not needed for this recipe. Leftover soup tastes even better the next day. Adjust sweetness or creaminess to your preference.