Creamy Roasted Pumpkin Soup (Printable)

Velvety soup with roasted pumpkin, aromatic spices, cream, and crunchy toasted pumpkin seeds topping.

# What You’ll Need:

→ Vegetables

01 - 1 medium pumpkin (approximately 2.6 lbs), peeled, seeded, and cubed
02 - 1 large onion, chopped
03 - 2 garlic cloves, peeled
04 - 1 medium carrot, peeled and sliced

→ Spices & Seasonings

05 - 2 tbsp olive oil
06 - 1 tsp ground cumin
07 - ½ tsp ground nutmeg
08 - ½ tsp ground black pepper
09 - 1 tsp salt, or to taste

→ Liquids

10 - 3 cups vegetable stock (gluten-free if necessary)
11 - ¾ cup heavy cream (or coconut cream for dairy-free)

→ Toppings

12 - 3 tbsp pumpkin seeds (pepitas)
13 - 1 tsp olive oil
14 - Sea salt, to taste

# Directions:

01 - Set the oven temperature to 400°F.
02 - Combine pumpkin cubes, chopped onion, garlic cloves, and sliced carrot with 2 tablespoons olive oil, ground cumin, ground nutmeg, salt, and black pepper. Spread evenly on a baking sheet.
03 - Roast for 30 minutes, stirring halfway through, until pumpkin is golden and tender.
04 - In a small skillet over medium heat, warm 1 teaspoon olive oil. Add pumpkin seeds and a pinch of sea salt, stirring frequently until golden and fragrant, about 3 to 4 minutes. Remove from heat and set aside.
05 - Transfer roasted vegetables to a large pot. Pour in vegetable stock, bring to a simmer, and cook for 10 minutes.
06 - Blend the soup using an immersion blender or transfer in batches to a countertop blender until smooth.
07 - Stir in heavy cream (or coconut cream) and gently heat for 2 to 3 minutes. Adjust seasoning as needed.
08 - Ladle the soup into bowls and garnish with toasted pumpkin seeds.

# Expert Tips:

01 -
  • The roasting step transforms the pumpkin into something deeply sweet and complex, miles beyond canned puree.
  • It comes together with pantry staples and tastes like you spent hours fussing over it.
  • The toasted seeds add a satisfying crunch that makes every spoonful feel complete.
  • It reheats beautifully, so leftovers actually get better the next day.
02 -
  • Don't skip stirring the vegetables halfway through roasting, the edges can scorch quickly and turn bitter.
  • Let the soup cool slightly before blending if using a countertop blender, hot liquid expands and can blow the lid off.
  • If the soup feels too thick, thin it with a splash of stock or water rather than more cream.
03 -
  • Roast the pumpkin the day before if you want to save time, it reheats perfectly and the flavor deepens overnight.
  • Use a high powered blender if you have one, it makes the soup unbelievably creamy without needing extra cream.
  • Always taste the soup after blending, roasted vegetables can vary in sweetness and you might need a touch more salt or a squeeze of lemon to balance everything out.
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