Treat yourself to a bowl of the BEST Roasted Pumpkin Soup today ... it's thick and creamy and couldn't be easier to make (or more delicious)!
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I've been cooking with lots of fresh pumpkin this fall ... mostly to fuel my pumpkin seed addiction. I just can't seem get enough of those crunchy seeds.
Pumpkin is surprisingly versatile in savory recipes. I've used it in everything from chili to risotto, all with excellent results. And this creamy Pumpkin Soup is a favorite lately!
This cozy recipe is full of warm autumn flavors that are absolutely irresistible. It's tastes rich, but it's loaded with healthy veggies, which I consider a major win. The best thing about this recipe though (apart from it's delicious, savory taste) is that it's so easy to make.
I'm sharing lots of tips and tricks, flavoring ideas, and more below ... keep reading for all the details!
This recipe uses basic ingredients to create a low effort, yet super delicious soup. Here's what you'll need:
- Sugar / Pie Pumpkin
- Other Veggies: Carrot, Orange Bell Pepper, and Onion
- Extra Virgin Olive Oil
- Maple Syrup
- Fresh Garlic
- Fresh Rosemary
- Vegetable Broth (I make my own from bouillon.)
- Coconut Milk
You will need a pie pumpkin for this recipe, not a jack-o-lantern type pumpkin, which tends to be stringy. I used a fairly small pumpkin, but I've found they really vary in size. If you end up with more pumpkin than I did, don't be afraid to use it all ... you can always add extra broth to thin out the recipe a bit more, if needed.
Make sure to use canned, unsweetened coconut milk for this recipe, not coconut cream. Full fat works best.
Even though this recipe is made with healthy ingredients, it feels like an indulgent treat. It's actually vegetarian, vegan, dairy free, and gluten free (always read labels if you have an allergy) ... so pretty much anyone can enjoy it!
I purposely kept this recipe simple to highlight its classic flavor, but there any so many ways to experiment with different seasonings and ingredients. Here are some ideas:
- Veggies - I used a carrot and orange bell pepper to enhance the soup's flavor and bring out its vibrant color. Other vegetables, like butternut squash (or other winter squash), sweet potatoes, or a yellow or red pepper would also work. You could also replace the pumpkin altogether with another winter squash or even sweet potatoes.
- Garlic - I used fresh garlic in this recipe, but roasted garlic (which is very easy to make) would be super tasty with the pumpkin.
- Herbs / Spices - Rosemary works wonderfully here, but other fresh herbs, such as thyme or sage, would also be delicious. You could also experiment with different spices, like as cinnamon, ginger (fresh or ground), cumin, smoked paprika, cajun seasoning, and more.
- Curry - Special shoutout to curry, which would be especially delicious in this recipe. You could either add a tablespoon of curry powder along with the garlic, or you could add a few tablespoon of red curry paste after you've sauteed the the garlic. Either way, let it cook for a minute or two (stirring constantly) to wake up the flavors.
- Spicy - Add a touch of heat by adding some crushed red pepper flakes or cayenne along with the garlic. If you choose to add curry flavors, you could also stir in some chili garlic sauce (yum!) or drizzle a little sriracha on top.
- Coconut Milk - This recipe uses a touch of coconut milk as the creamy element. You really can't taste the coconut flavor, but if you'd prefer, you can replace it with heavy cream.
Tip: If you do make substitutions, keep the basic proportions the same. For example, replace one cup of carrots with one cup of sweet potatoes. Otherwise, the soup may turn out too thick or too thin.
You'll Also Need
To make this recipe, you'll need a couple baking sheets to roast the vegetables and as a dutch oven or soup pot. I used my trusty Calphalon dutch oven. To puree the soup, I highly recommend using an immersion blender, but a traditional blender will also work.
How to Make Roasted Pumpkin Soup
This is one of the easiest soups you'll ever make, so let's jump in and get started!
The first thing you need to do is roast the vegetables. Begin by chopping everything (the pumpkin, carrot, onion, and bell pepper) into one-inch chunks.
Divide the veggies onto two separate baking sheets (pumpkin and carrots on one / onion and bell peppers on the other), which will give them plenty of room to roast properly. Then, drizzle them with olive oil and maple syrup and season with salt and pepper to taste.
Mix everything well (clean hands work great for this), then top with a few sprigs of fresh rosemary. Roast the vegetable for 20 minutes, then flip and continue cooking until they're very tender and lightly browned.
In my oven, the onions / bell pepper only took 10 minutes more, while the carrots / pumpkin took 15 minutes more. Remove the sprigs of rosemary once the vegetables are done roasting.
Tip: I used a small pie pumpkin, which only yielded about four cups once chopped. If you have a large pumpkin and get five (or more) cups, you can still use the whole thing. Just add more vegetable broth to thin it out when pureeing the soup.
Next, you'll combine a tablespoon of olive oil and three cloves of garlic in a large pot over medium heat. Heat the garlic until it's sizzling and fragrant. Make sure to stir constantly and don't let it brown.
Add the roasted vegetables to the garlic. Stir well, then add the vegetable broth and coconut milk.
Heat this mixture just until it's warm (no need to boil), then remove the pot from the burner.
Using an immersion blender, puree the soup until it's super smooth. It will take a few minutes, so be patient.
If you don't have an immersion blender, you can puree the soup in batches using a standard blender. Be very careful, and place a hand towel over the blender lid to protect yourself.
Transfer the soup to a large bowl after pureeing each batch. Once it's all pureed, add it back to the soup pot.
To finish the soup, return it to the stove burner, then continue cooking just until it's hot. Season to taste with fresh rosemary, salt, and pepper, and you're done.
Wasn't that easy? This creamy Pumpkin Soup really is simple to make!
This recipe makes about four small bowls of soup. You could also easily double the recipe to feed more people though.
I served the soup topped with a drizzle of coconut milk, some fresh-cracked pepper, and a sprinkle of rosemary. Crunchy pepitas, or even roasted pumpkin seeds, would also be delicious!
This Creamy Pumpkin Soup is bursting with warm, seasonal flavors and makes a great addition to any fall meal! It would be ideal for special occasions, like Thanksgiving, too.
Although the soup is fairly light, it actually tastes quite rich. So for a simple autumn meal, I'd pair it with crusty bread or Garlic Bread for dipping, plus a side salad (try this Roasted Pumpkin Salad or this Kale and Brussels Sprout Salad).
For a more festive meal, like Thanksgiving, try pairing it with this gorgeous Pomegranate Salad and an impressive main course, like my Roasted Vegetable Tart (recipe coming soon!) or this beautiful Mushroom Wellington. And of course, you could add all the traditional sides, like these Cream Cheese Mashed Potatoes, Classic Bread Stuffing, and Cranberry Orange Sauce, too!
Tip: If you're serving this recipe for a dinner party or special occasion, feel free to make the soup a couple days ahead of time. Then, simply reheat it when it's time to eat, adding a little extra broth or coconut milk to thin it, if needed.
Looking for similar soups? Make sure to try my yummy Roasted Carrot Soup!
Roasted Pumpkin Soup
For Roasted Vegetables:
- 1 pie pumpkin, peeled and chopped into 1-inch pieces (about 4 cups - see note)
- 1 large carrot, peeled and chopped into 1-inch pieces (about 1 cup)
- 1 large orange bell pepper, chopped into 1-inch pieces (about 1 ½ cups)
- 1 large onion, chopped into 1-inch pieces (about 2 cups)
- 3 tablespoons extra virgin olive oil
- 1 tablespoon maple syrup
- 3 sprigs fresh rosemary
- 1 tablespoon extra virgin olive oil
- 3 cloves garlic, minced
- 3 cups vegetable broth
- 1 cup coconut milk
- 1 tablespoon finely chopped fresh rosemary
- kosher salt
Prepare Roasted Vegetables:
- Preheat oven to 425 degrees.
- Place pumpkin and carrots on one baking sheet, and bell pepper and onions on another.
- Drizzle veggies with 3 tablespoons olive oil and 1 tablespoon maple syrup, dividing between pans. Season with salt and pepper to taste, then mix well. Top with rosemary sprigs.
- Roast vegetable for 20 minutes, then flip. Continue roasting until veggies are tender and lightly browned: about 10 minutes more for the bell pepper / onion; and about 15 minutes more for the pumpkin / carrot.
- Discard rosemary sprigs.
- When veggies are done roasting, heat 1 tablespoon olive oil and garlic in a dutch oven (or soup pot) over medium heat. Cook until garlic is sizzling and fragrant, stirring constantly (do not brown).
- Mix roasted vegetables into garlic. Stir in broth and coconut milk, then heat until warm. Remove from heat.
- Using an immersion blender, blend soup in pot until smooth (or in batches using a traditional blender). Return soup to medium heat.
- Cook soup until hot. Stir in chopped rosemary, then season to taste with salt and pepper.
- Serve soup hot, topped with with a drizzle of coconut milk and additional rosemary, if desired. Enjoy!