Creamy Roasted Pumpkin Soup Recipe

Creamy Roasted Pumpkin Soup Recipe

How To Make Creamy Roasted Pumpkin Soup

Enjoy a healthy and spiced roasted pumpkin soup for when Fall arrives! Roast leftover pumpkins for flavor and add coconut milk for a creamy consistency.

Preparation: 15 minutes
Cooking: 1 hour 10 minutes
Total: 1 hour 25 minutes



  • 4tbspolive oil,divided
  • 4lbssugar pie pumpkin
  • 1large yellow onion,chopped
  • 4cloveslarge garlic,pressed or minced
  • ½tspsea salt
  • ½tspground cinnamon
  • ½tspground nutmeg
  • tspcloves
  • 1dashcayenne pepper,if you like spice (optional)
  • freshly ground black pepper
  • 4cupsvegetable broth
  • ½cupcoconut milk,full fat, or heavy cream
  • 2tbspmaple syrup,or honey
  • ¼cuppepitas,or green pumpkin seeds


  1. Preheat oven to 425 degrees F and line a baking sheet with parchment paper for easy cleanup.

  2. Carefully halve the pumpkin and scoop out the seeds. Slice each pumpkin halve in half to make quarters.

  3. Brush or rub 1 tablespoon of olive oil over the flesh of the pumpkin and place the quarters, cut sides down, onto the baking sheet.

  4. Roast for 35 minutes or longer, until the orange flesh is easily pierced through with a fork. Set it aside to cool for a few minutes.

  5. Heat the remaining 3 tablespoons of olive oil in a large Dutch oven or heavy-bottomed pot over medium heat. Once the oil is shimmering, add onion, garlic, and salt to the skillet.

  6. Stir to combine. Cook for about 8 to 10 minutes, stirring occasionally, until onion is translucent. In the meantime, peel the pumpkin skin off the pumpkins and discard the skin.

  7. Add the pumpkin flesh, cinnamon, nutmeg, cloves, cayenne pepper (if using), and a few twists of freshly ground black pepper. Use your stirring spoon to break up the pumpkin a bit. Pour in the broth.

  8. Bring the mixture to a boil, then reduce heat and simmer for about 15 minutes to give the flavors time to meld.

  9. While the soup is cooking, toast the pepitas in a medium skillet over medium-low heat, stirring frequently, until fragrant, golden, and making little popping noises. Transfer pepitas to a bowl to cool.

  10. Once the pumpkin mixture is done cooking, stir in the coconut milk and maple syrup. Remove the soup from heat and let it cool slightly. Use an immersion blender to blend this soup in the pot.

  11. Working in batches, transfer the contents of the pan to a blender (do not fill the blender past the maximum fill line). Securely fasten the blender’s lid and use a kitchen towel to protect your hand from steam escaping from the top of the blender as you purée the mixture until smooth.

  12. Transfer the puréed soup to a serving bowl and repeat with the remaining batches.

  13. Taste and adjust if necessary. Ladle the soup into individual bowls. Sprinkle pepitas over the soup and serve. Enjoy!

Recipe Notes

  • When toasting the pepitas, make sure they are nice and toasty, but not burnt.
  • You can add more coconut milk for extra creaminess or a milder flavor, or maple syrup to make it a little sweeter.
  • Let leftover soup cool completely before transferring it to a proper storage container and refrigerating it for up to 4 days (leftovers taste even better the next day). You can also freeze this soup for up to 3 months.


  • Calories: 262.93kcal
  • Fat: 15.97g
  • Saturated Fat: 5.48g
  • Trans Fat: 0.00g
  • Monounsaturated Fat: 7.61g
  • Polyunsaturated Fat: 2.02g
  • Carbohydrates: 30.36g
  • Fiber: 2.96g
  • Sugar: 13.64g
  • Protein: 5.60g
  • Sodium: 190.14mg
  • Calcium: 103.89mg
  • Potassium: 1203.46mg
  • Iron: 3.82mg
  • Vitamin A: 1294.69µg
  • Vitamin C: 30.84mg
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