Creamy Roasted Pumpkin Soup (Printable)

Smooth roasted pumpkin blended with spices, cream, and topped with crunchy toasted seeds.

# What You Need:

→ Vegetables

01 - 1 medium pumpkin (approximately 2.6 pounds), 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 tablespoons olive oil
06 - 1 teaspoon ground cumin
07 - ½ teaspoon ground nutmeg
08 - ½ teaspoon ground black pepper
09 - 1 teaspoon 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 option)

→ Toppings

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

# How-To:

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

# Expert Advice:

01 -
  • The roasting step brings out a deep, nutty sweetness you just don't get from boiling pumpkin.
  • It's rich and comforting but doesn't sit heavy, and the toasted seeds add a satisfying crunch that keeps every bite interesting.
  • You can make it completely dairy-free without losing any of that creamy, luxurious texture.
02 -
  • Don't skip the roasting step, boiling the pumpkin will give you a watery, flat soup with none of that deep caramelized flavor.
  • If you blend hot soup in a countertop blender, leave the lid slightly vented and cover it with a towel, or the steam will blow the top off and make a mess.
  • Coconut cream works beautifully here, but make sure it's the thick kind from a can, not the carton stuff meant for pouring.
03 -
  • Roast the pumpkin seeds with a tiny bit of maple syrup and cinnamon for a sweet and savory garnish that surprises people every time.
  • If your soup feels too thick after blending, thin it out with a splash of stock or even a little warm water until it's just right.
  • Always taste before serving, pumpkins vary in sweetness, so sometimes you need an extra pinch of salt or a squeeze of lemon to brighten everything up.
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