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Roasted Pumpkin Soup

This creamy, vegan and gluten-free roasted pumpkin soup is the finest way to enjoy the pumpkins during the fall and the holiday season.

Prep Time
20 mins
Cook Time
20 mins
Total Time
35 mins
Servings: 4
Calories: 282 kcal
Course: Soup
Cuisine: American

Ingredients

  • 2 pounds pumpkin peeled, seeded and cut into 1-2 inch pieces, about 6 cups
  • 2 tablespoon oil divided
  • 1 cup yellow onion diced
  • 4 cloves garlic minced
  • 1 1/2 cup vegetable broth
  • 7 oz coconut milk canned full fat, 1/2 can
Spices
  • 1 teaspoon Ground Cumin (Jeera powder)
  • 1/2 teaspoon paprika
  • 1/4 teaspoon ground cinnamon
  • 1 teaspoon salt adjust to taste
For garnish (optional)
  • 2 tablespoon pumpkin seeds
  • 1-2 tablespoon coconut milk
  • 1/4 teaspoon black pepper adjust to taste

Instructions

    Cup of Yum
  1. Preheat oven to 425F. Half pumpkin and scoop out seeds. Slice in quarters. Rub 1 tablespoon olive oil over the flesh of the pumpkin and place the slices on the baking sheet, with cut side down. Roast for 40 minutes or until flesh is tender and can easily be pierced with a fork. Set it aside to cool for a few minutes.
  2. In a large pot, heat the remaining 1 tablespoon oil on medium heat. Then sauté onions for 3-4 minutes. Add garlic and sauté for another minute.
  3. Scoop out pumpkin flesh and add to the pot. Then add broth and spices. Give it a stir. Cover with a lid, and let it simmer for 8-10 minutes.
  4. Then uncover, and blend using an immersion blender. (You can also let the soup cool a bit, then transfer to a standalone blender to blend to a smooth puree. Be careful while blending to avoid hot splatters)
  5. Add coconut milk, and stir well. Simmer for another 5 minutes.
  6. Garnish with your choice of pumpkin seeds, coconut milk, and freshly crushed black pepper.

Notes

  • Which Pumpkin? You can use any variety of pumpkin or even butternut squash. But do not use halloween pumpkins used for carving jack-o-lanterns (they are just not as tasty). 
  • Spices: Instead of the listed spices, you can use 1.5 tablespoon curry powder to make this curried pumpkin soup. 
  • Spices:
  •  Instead of the listed spices, you can use 1.5 tablespoon curry powder to make this curried pumpkin soup. 
  • Make it Non-vegan: Non-vegan pumpkin soup can be made with heavy whipping cream, full-fat milk, or half-and-half instead of coconut milk. 
  • Make it Non-vegan:
  •  Non-vegan pumpkin soup can be made with heavy whipping cream, full-fat milk, or half-and-half instead of coconut milk. 
  • To Store: Soup can be kept refrigerated for up to 3-4 days in an airtight container. 
  • To Store:
  •  Soup can be kept refrigerated for up to 3-4 days in an airtight container. 
  • To Freeze: You can also freeze the soup once it has cooled. Place it in freezer safe containers for up to 3 months. Thaw overnight in the refrigerator and reheat before eating.
  • To Freeze:
  • You can also freeze the soup once it has cooled. Place it in freezer safe containers for up to 3 months. Thaw overnight in the refrigerator and reheat before eating.
  • Squash? Kabocha squash or butternut squash works instead of pumpkin. 
  • Canned pumpkin? Instead of roasting the pumpkin, you can substitute two to three cans of pumpkin purée (15 ounces each). I suggest to still blend the soup for the best texture. The taste is different than the freshly roasted pumpkin. 

Nutrition Information

Calories 282kcal (14%) Carbohydrates 23g (8%) Protein 6g (12%) Fat 21g (32%) Saturated Fat 11g (55%) Polyunsaturated Fat 2g Monounsaturated Fat 6g Trans Fat 0.003g Sodium 947mg (39%) Potassium 1016mg (29%) Fiber 2g (8%) Sugar 9g (18%) Vitamin A 19627IU (393%) Vitamin C 25mg (28%) Calcium 82mg (8%) Iron 5mg (28%)

Nutrition Facts

Serving: 4Serving

Amount Per Serving

Calories 282

% Daily Value*

Calories 282kcal 14%
Carbohydrates 23g 8%
Protein 6g 12%
Fat 21g 32%
Saturated Fat 11g 55%
Polyunsaturated Fat 2g 12%
Monounsaturated Fat 6g 30%
Trans Fat 0.003g 0%
Sodium 947mg 39%
Potassium 1016mg 22%
Fiber 2g 8%
Sugar 9g 18%
Vitamin A 19627IU 393%
Vitamin C 25mg 28%
Calcium 82mg 8%
Iron 5mg 28%

* Percent Daily Values are based on a 2,000 calorie diet.