Roasted Pumpkin Soup Recipe

I just made the creamiest Homemade Pumpkin Soup that somehow manages to be silky, aromatic, low-calorie and outrageously satisfying.

I’m obsessed with this roasted pumpkin soup because it tastes like fall but not in a fake way. I love the way roasted sugar pumpkin turns velvety and a little nutty, and the hint of coconut milk makes it silky without being cloying.

I crave those crunchy Pumpkin Soup Toppings, pumpkin seeds, flaky salt, something to bite against the cream. And the smell?

Sharp, sweet, honest. I make it as Homemade Pumpkin Soup when I want dinner that feels thoughtful but requires zero drama.

Simple, bold, and leaves you licking the bowl. No shame.

I want seconds every time, really.

Ingredients

• Sugar pumpkin: sweet, creamy base that’s cozy and naturally thickens the soup.
• Olive oil: adds fruitiness and helps roast flavors; it’s simple and healthy.
• Yellow onion: gives savory depth and a slightly sweet backbone to the broth.
• Garlic cloves: punchy aromatics that make the soup smell irresistible.
• Carrot: brightens color and adds gentle sweetness and extra body.
• Vegetable or chicken stock: the liquid backbone that brings everything together.
• Coconut milk or cream: makes it silky and a touch tropical or indulgent.
• Unsalted butter: Basically adds richness and that round, comforting finish.
• Kosher salt: wakes up flavors; you’ll taste the pumpkin properly.
• Black pepper: subtle heat and a little complexity without stealing the show.
• Cinnamon: warm warmth; it’s cozy and pairs perfectly with pumpkin.
• Ginger: fresh zip or ground warmth that cuts through richness.
• Nutmeg: small pinch of warmth that feels like fall in a spoon.
• Maple syrup or brown sugar: Plus little sweet lift, balances savory notes nicely.
• Fresh thyme or sage: herbaceous finish that looks pretty and smells amazing.

Ingredient Quantities

• 2 to 3 lb (900 g to 1.4 kg) sugar pumpkin or small baking pumpkin, cubed
• 2 tbsp olive oil
• 1 large yellow onion, roughly chopped
• 3 garlic cloves, smashed
• 1 large carrot, peeled and chopped
• 4 cups (1 liter) low sodium vegetable or chicken stock
• 1/2 cup (120 ml) canned coconut milk or heavy cream
• 1 tbsp unsalted butter (optional)
• 1 tsp kosher salt, plus more to taste
• 1/2 tsp freshly ground black pepper
• 1/2 tsp ground cinnamon
• 1/4 tsp ground ginger or 1 tsp fresh grated ginger
• Pinch of freshly grated nutmeg
• 1 tbsp maple syrup or brown sugar (optional, for a touch of sweetness)
• Fresh thyme or sage leaves for garnish (optional)

How to Make this

1. Preheat oven to 425°F (220°C). Toss cubed pumpkin with 2 tbsp olive oil, 1/2 tsp salt and a little pepper, spread in a single layer on a rimmed baking sheet and roast until edges caramelize and pieces are very tender, about 30 to 40 minutes, flipping once.

2. While pumpkin roasts, heat a large soup pot over medium heat, add the optional 1 tbsp butter or a splash of olive oil, then add the chopped onion and cook until soft and translucent, about 6 to 8 minutes, stirring so it doesn’t brown too fast.

3. Add the smashed garlic and chopped carrot to the pot, cook 3 to 4 more minutes until fragrant and the carrot starts to soften, stirring often so the garlic doesn’t burn.

4. Sprinkle in the cinnamon, ground ginger (or grated fresh ginger), a pinch of nutmeg, and the remaining salt and pepper; stir for 30 seconds to bloom the spices and coat the veg.

5. Pour in 4 cups (1 liter) of low sodium vegetable or chicken stock, scrape up any browned bits from the bottom, bring to a simmer and cook until the carrot is fully tender, about 10 to 12 minutes.

6. Remove the roasted pumpkin from the oven and add it to the pot, reserving a few nice cubes for garnish if you want texture in the bowl.

7. Use an immersion blender to purée the soup until smooth, or carefully transfer batches to a blender and purée, then return to the pot. Be cautious with hot liquids when blending.

8. Stir in 1/2 cup (120 ml) canned coconut milk or heavy cream and 1 tbsp maple syrup or brown sugar if you want a touch of sweetness; warm gently but don’t boil hard after adding cream.

9. Taste and adjust seasoning with more salt, pepper, or a touch more maple syrup; if soup is too thick add a splash more stock or water to reach your desired consistency.

10. Serve hot with reserved pumpkin cubes and a sprinkle of fresh thyme or sage leaves, plus a drizzle of coconut milk or cream if you like. Leftovers keep well in the fridge for 3 to 4 days.

Equipment Needed

1. Rimmed baking sheet (for roasting the pumpkin)
2. Large soup pot or Dutch oven
3. Immersion blender or a regular blender (be careful with hot liquids)
4. Chef knife and cutting board
5. Measuring cups and spoons
6. Wooden spoon or heatproof spatula
7. Oven mitts or thick kitchen towels
8. Ladle for serving
9. Small bowl and spoon for holding spices and reserved pumpkin cubes

FAQ

Roasted Pumpkin Soup Recipe Substitutions and Variations

• Pumpkin: use butternut squash, kabocha, sweet potato, or a mix of roasted carrots and squash if pumpkin isnt available.
• Coconut milk / heavy cream: swap with plain canned evaporated milk, full fat plain yogurt (stir in off heat), or almond milk plus a tablespoon of butter for richness.
• Vegetable / chicken stock: replace with water plus 1 bouillon cube, diluted miso broth for extra umami, or a light mushroom stock.
• Maple syrup / brown sugar: try honey, agave, or a small spoon of molasses or dark brown sugar for deeper flavor.

Pro Tips

1. Roast the pumpkin a little longer than you think you need to so you get deep caramelization on the edges. Those browned bits are where the flavor lives, and they make the soup taste way richer. Don’t crowd the pan or you’ll steam instead of roast.

2. Bloom the spices in the onion mix and don’t skip that step. Stir them in while the veg are hot for about 30 seconds so they release oils and smell amazing. If you have fresh ginger use that, it brightens the whole bowl.

3. When you puree hot soup in a blender, vent the lid and cover it with a towel so it can release steam, and work in small batches. Otherwise you risk hot soup exploding out and making a mess or burning yourself.

4. Finish with texture and acid. Reserve some roasted pumpkin cubes or toasted seeds for crunch, and add a tiny squeeze of lemon or a splash of vinegar at the end to lift the sweetness. A little acid makes the sweetness and cream taste more complex.