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Close-up of a vibrant orange pumpkin soup recipe in a rustic bowl, garnished with cream and green pumpkin seeds.

This creamy roasted pumpkin soup delivers the rich, deep flavor of caramelized pumpkin with a velvety-smooth texture — perfect for cozy fall nights. It’s nourishing, flexible, and surprisingly simple to make!
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Course: Soup
Cuisine: Fall Recipes
Calories: 250
Ingredients Equipment Method Notes

Ingredients
  

  • 4 Tbsp olive oil, divided
  • 1 sugar pie pumpkin (approx. 4 lbs)
  • 1 large yellow onion, chopped
  • 4–6 garlic cloves, pressed or minced
  • 1/2 tsp sea salt
  • 1/2 tsp ground cinnamon
  • 1/2 tsp ground nutmeg
  • 1/4 tsp ground cloves
  • 1 dash cayenne pepper (optional)
  • freshly ground black pepper, to taste
  • 4 cups vegetable broth (32 oz)
  • 1/2 cup full-fat coconut milk or heavy cream
  • 2 Tbsp maple syrup or honey
  • 1/4 cup pepitas (green pumpkin seeds), for garnish

Equipment

  • Large baking sheet
  • Parchment paper
  • Dutch oven or heavy-bottomed pot
  • immersion blender or stand blender
  • Cutting Board
  • Sharp knife
  • Measuring Cups and Spoons
  • medium skillet for toasting pepitas

Method
 

  1. Preheat oven to 445°F (220°C). Halve pumpkin, remove seeds, and quarter. Rub with 1 Tbsp olive oil. Place cut side down on parchment-lined baking sheet and roast for ~35 minutes, until tender. Cool slightly.
  2. In a Dutch oven, heat remaining 3 Tbsp olive oil over medium heat. Sauté onion, garlic, and sea salt for 8–10 minutes until softened and fragrant. Peel roasted pumpkin and discard skin.
  3. Add pumpkin flesh, cinnamon, nutmeg, cloves, cayenne (optional), and black pepper to the pot. Stir to combine and break up pumpkin. Add vegetable broth and bring to a boil. Reduce to a simmer and cook for 15 minutes.
  4. While soup simmers, toast pepitas in a skillet over medium-low heat until golden and fragrant. Set aside to cool.
  5. Remove soup from heat. Stir in coconut milk (or cream) and maple syrup (or honey). Let cool slightly. Blend with immersion or stand blender until smooth and creamy.
  6. Taste and adjust seasoning. Ladle into bowls and garnish with toasted pepitas. Serve hot and enjoy!

Notes

Use sugar pie or Hokkaido pumpkins for the sweetest flavor. For dairy-free, use coconut milk; for a richer soup, use cream. You can swap in butternut squash or spice things up with ginger or curry powder. Adjust maple syrup to taste.