Description
This creamy roasted pumpkin soup is a comforting and flavorful fall favorite, featuring tender roasted sugar pie pumpkin blended with warming spices, aromatic onions, and a touch of sweet maple syrup. Finished with creamy coconut milk and toasted pepitas, it’s a perfect vegan and dairy-free dish that is both nourishing and delicious.
Ingredients
Scale
Soup Ingredients
- 4 tablespoons olive oil, divided
- One 4-pound sugar pie pumpkin
- 1 large yellow onion, chopped
- 4 large or 6 medium garlic cloves, pressed or minced
- ½ teaspoon sea salt
- ½ teaspoon ground cinnamon
- ½ teaspoon ground nutmeg
- ⅛ teaspoon cloves
- Tiny dash of cayenne pepper (optional, if you like spice)
- 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
Topping
- ¼ cup pepitas (green pumpkin seeds)
Instructions
- Preheat and Prepare Pumpkin: Preheat your oven to 425°F (220°C) and line a baking sheet with parchment paper. Carefully halve the pumpkin and scoop out the seeds. You can save the seeds to roast later if desired, but they are not needed for the soup.
- Roast the Pumpkin: Cut each pumpkin half into quarters. Brush or rub 1 tablespoon of olive oil over the pumpkin flesh. Place the quarters cut-side down on the baking sheet and roast for at least 35 minutes, or until the flesh is easily pierced with a fork. Let cool for a few minutes.
- Sauté Aromatics: Heat the remaining 3 tablespoons of olive oil in a large Dutch oven or heavy-bottomed pot over medium heat. Add the chopped onion, minced garlic, and sea salt, stirring occasionally. Cook until the onions are translucent, about 8 to 10 minutes. Meanwhile, peel the skin off the roasted pumpkin flesh and discard the skin.
- Combine Ingredients and Simmer: Add the roasted pumpkin flesh to the pot along with cinnamon, nutmeg, cloves, cayenne pepper (if using), and freshly ground black pepper. Break up the pumpkin slightly with your spoon. Pour in the vegetable broth and bring the mixture to a boil. Reduce heat and let it simmer for about 15 minutes to meld the flavors.
- Toast Pepitas: While the soup simmers, heat a medium skillet over medium-low heat. Add the pepitas and toast them, stirring frequently, until they become fragrant, golden, and begin popping slightly. Be careful not to burn them. Transfer the toasted pepitas to a bowl to cool.
- Blend Soup Smooth: Stir in the coconut milk (or heavy cream) and maple syrup. Remove the soup from heat and let cool slightly. Blend the soup until smooth using an immersion blender right in the pot or, for the creamiest texture, blend in batches in a stand blender. Always secure the blender lid and hold it down with a kitchen towel to avoid steam burns. Return blended soup to the pot if needed and stir.
- Adjust Seasoning: Taste the soup and adjust for creaminess or sweetness by adding more coconut milk or maple syrup if desired.
- Serve: Ladle the soup into bowls and sprinkle with the toasted pepitas. Serve warm and enjoy! Leftovers can be refrigerated for up to 4 days or frozen for up to 3 months.
Notes
- You can roast the pumpkin seeds separately for a crunchy snack by tossing them with a bit of salt and roasting at 300°F for 15-20 minutes.
- This soup can be made with heavy cream instead of coconut milk if you prefer a richer, dairy-based version.
- If you want a spicier soup, increase the cayenne pepper to your taste.
- Make sure to blend the soup carefully as hot liquids can expand in the blender and cause splattering or burns.
- Leftover soup tastes even better the next day as the flavors deepen.
- Prep Time: 15 minutes
- Cook Time: 50 minutes
- Category: Soup
- Method: Roasting and Simmering
- Cuisine: American
Nutrition
- Serving Size: 1 cup
- Calories: 190
- Sugar: 6g
- Sodium: 550mg
- Fat: 12g
- Saturated Fat: 5g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 20g
- Fiber: 4g
- Protein: 3g
- Cholesterol: 0mg
Keywords: pumpkin soup, roasted pumpkin soup, creamy pumpkin soup, fall recipes, vegan soup, pumpkin recipe
