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Creamy Roasted Pumpkin Soup


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  • Author: Madilyn
  • Total Time: 1 hour 25 min

Ingredients

For the Soup:

4 tablespoons olive oil, divided

1 medium sugar pie pumpkin (about 4 pounds)

1 large yellow onion, chopped

4 large or 6 medium garlic cloves, minced

½ teaspoon sea salt

½ teaspoon ground cinnamon

½ teaspoon ground nutmeg

⅛ teaspoon ground cloves

Tiny dash of cayenne pepper (optional, for heat)

Freshly ground black pepper, to taste

4 cups (32 ounces) vegetable broth

½ cup full-fat coconut milk or heavy cream

2 tablespoons maple syrup or honey

For the Topping:

¼ cup pepitas (toasted pumpkin seeds)


Instructions

  1. Roast the Pumpkin
    Preheat your oven to 425°F (220°C) and line a baking sheet with parchment paper.
    Carefully cut the pumpkin in half and scoop out the seeds (save them if you’d like to roast later).
    Slice each half into quarters and brush the flesh with 1 tablespoon olive oil.
    Place the pumpkin pieces cut side down on the baking sheet and roast for 35–45 minutes, until the flesh is soft and easily pierced with a fork.
    Remove from oven and let cool slightly.

  2. Sauté Aromatics
    In a large pot or Dutch oven, heat the remaining 3 tablespoons olive oil over medium heat.
    Add the onion, garlic, and salt, and cook for about 8–10 minutes, stirring occasionally, until the onions are translucent and fragrant.

  3. Combine and Simmer
    Scoop out the roasted pumpkin flesh and add it to the pot.
    Stir in cinnamon, nutmeg, cloves, cayenne (if using), and a few cracks of black pepper.
    Pour in the vegetable broth, stir, and bring to a gentle boil.
    Reduce heat and let simmer for 15 minutes to allow the flavors to meld.

  4. Blend Until Creamy
    Remove from heat. Stir in the coconut milk and maple syrup or honey.
    Using an immersion blender, blend the soup directly in the pot until smooth and creamy.
    (Alternatively, carefully transfer to a stand blender in batches—don’t fill past halfway, and cover with a towel to avoid steam burns.)

  5. Adjust and Serve
    Taste and adjust seasoning as desired — add more coconut milk for a creamier texture or a drizzle of maple syrup for extra sweetness.
    Ladle the soup into bowls and top with toasted pepitas before serving.

Notes

  • Make it Vegan: Use coconut milk and maple syrup.
  • Make it Dairy-Free: Stick with coconut milk instead of cream.
  • Quick Option: Substitute with 2–3 cans (15 oz each) of pumpkin purée instead of roasting fresh pumpkin. Skip roasting steps and add purée directly in step 3.
  • Alternative Squash: Kabocha or butternut squash can replace pumpkin for a slightly different but equally delicious result.
  • Storage: Store leftovers in an airtight container in the fridge for up to 4 days, or freeze for up to 3 months. Reheat gently on the stovetop.
  • Prep Time: 15 min
  • Cook Time: 70 min