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5.0 from 15 votes

Roasted Pumpkin Soup Recipe

Secretly easy and full of fall flavors, this creamy Roasted Pumpkin Soup is the perfect cozy recipe. Simply bake fresh pumpkins then purée with herbs and spices for a sweet and savory soup.

Prep Time
15 mins
Cook Time
15 mins
Total Time
1 hr
Servings: 6 servings
Calories: 222 kcal
Course: Main Course , Appetizer , Lunch , Dinner
Cuisine: American

Ingredients

  • 1 pie pumpkin 2 ½ to 3 ½ pounds*
  • 2-3 Tbsp. oil olive or avocado, divided
  • 1 ½ tsp. salt divided
  • 1 small sweet onion finely chopped
  • 3-4 cloves garlic crushed
  • 1 ½ tsp. ginger minced or paste
  • 4-5 cups vegetable broth regular sodium
  • 15 oz. coconut milk canned, full-fat
  • ½ tsp. sage ground
  • ¼ tsp. thyme dried
  • ¼ tsp. cinnamon ground
  • ⅛ tsp. nutmeg ground
  • ¼ tsp. black pepper
  • 2 Tbsp. pure maple syrup
  • fresh sage leaves optional
  • roasted pumpkin seeds optional

Instructions

    Cup of Yum
  1. Preheat oven to 400°F.
  2. Prepare the Pumpkin: Cut pumpkin in half lengthwise stopping just before you get to the stem.* Place your thumbs between the two halves and pull the pumpkin apart. Make an incision at the base of the stem with your knife and then snap it off by hand. Scoop out and remove seeds and strings using a large spoon with a relatively sharp edge.
  3. Roast Pumpkin in Oven: Rub 1-2 teaspoons of oil over the inside of each half. Sprinkle each with ⅛ teaspoon of salt. Line a large baking sheet with parchment paper and place pumpkin halves face side down. caramelize and turn brown and the insides are cooked through. Bake in preheated oven for 40-60 minutes, or until the edges begin to caramelize and turn brown and the insides are cooked through. Let pumpkin sit until it is cool to the touch. Remove pumpkin flesh by scooping out with a spoon or by removing pumpkin peel.
  4. Sauté Vegetables: Add 1 tablespoon oil to a large pot or Dutch oven along with the chopped onion. Sauté for 3-4 minutes, or until tender. Mix in garlic and ginger. Continue sautéing for 1-2 minutes.
  5. Add Liquid and Seasonings: Pour in vegetable broth and coconut milk. Mix in sage, thyme, cinnamon, nutmeg, salt, and pepper.
  6. Cover and Simmer: Bring ingredients to a boil and reduce heat to medium low. Cover pot with a lid and let simmer for 5-10 minutes.
  7. Add Pumpkin and Blend: Turn off heat and add roasted pumpkin and maple syrup. Using an immersion blender or a high-speed blender, puree the soup until smooth and creamy.*
  8. Serve pumpkin soup with lightly fried sage leaves and crushed pumpkin seeds. Enjoy!

Notes

  • To Prep-Ahead: Roast the pumpkin and remove the flesh in advance.
  • To Store: Allow it to cool to room temperature then seal in an airtight container and refrigerate for up to 3-5 days.
  • To Freeze: Pumpkin soup freezes well for up to 4-6 months when kept in a freezer safe container.
  • To Reheat: When ready to eat, thaw in the refrigerator for 1-2 days before reheating on the stovetop or in the microwave.

Nutrition Information

Calories 222kcal (11%) Carbohydrates 27g (9%) Protein 3g (6%) Fat 12g (18%) Saturated Fat 5g (25%) Sodium 1481mg (62%) Potassium 815mg (23%) Fiber 2g (8%) Sugar 12g (24%) Vitamin A 19842IU (397%) Vitamin C 23mg (26%) Calcium 69mg (7%) Iron 2mg (11%)

Nutrition Facts

Serving: 6servings

Amount Per Serving

Calories 222

% Daily Value*

Calories 222kcal 11%
Carbohydrates 27g 9%
Protein 3g 6%
Fat 12g 18%
Saturated Fat 5g 25%
Sodium 1481mg 62%
Potassium 815mg 17%
Fiber 2g 8%
Sugar 12g 24%
Vitamin A 19842IU 397%
Vitamin C 23mg 26%
Calcium 69mg 7%
Iron 2mg 11%

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