Description
This roasted pumpkin soup is healthy, comforting, and restaurant-quality with minimal effort. Roasting caramelizes the pumpkin and onion, giving deep flavor, while blending makes it velvety smooth. Naturally vegan and gluten-free, it’s perfect for meal prep or a cozy fall dinner.
Ingredients
1 small sugar pumpkin (about 3–4 lbs), peeled, seeded, and cubed
1 large yellow onion, roughly chopped
3 cloves garlic, peeled
2 tbsp olive oil
4 cups vegetable broth
1 tsp ground cumin
1/2 tsp smoked paprika
Salt and black pepper to taste
Optional for serving: a drizzle of coconut milk, pumpkin seeds, or crusty bread
Instructions
1. Heat oven to 400°F (200°C).
2. Toss pumpkin, onion, and garlic in olive oil, cumin, paprika, salt, and pepper.
3. Spread on a baking sheet in a single layer.
4. Roast for 25–30 minutes until pumpkin is fork-tender and caramelized.
5. Transfer vegetables to a blender, add vegetable broth.
6. Blend until silky smooth, working in batches if needed.
7. Pour into a pot, warm through, adjust seasoning.
8. Serve with optional toppings.
Notes
Store cooled soup in an airtight container in the fridge for up to 5 days or freeze for up to 3 months. Reheat gently with a splash of broth if thick.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Soup
- Method: Roasting, Blending
- Cuisine: American
Nutrition
- Serving Size: 1 bowl
- Calories: 160
- Sugar: 7g
- Sodium: 620mg
- Fat: 7g
- Saturated Fat: 1g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 24g
- Fiber: 5g
- Protein: 4g
- Cholesterol: 0mg