Description
This garlic pumpkin soup is savory, creamy, and flavor-packed. Roasted garlic transforms into a sweet, nutty powerhouse that blends with pumpkin for a velvety base. It’s luxurious yet simple, naturally gluten-free, and perfect for cozy dinners or elegant starters.
Ingredients
1 medium sugar pumpkin (about 3–4 lbs) or 2 (15-oz) cans pure pumpkin puree
1 head of garlic
1 large yellow onion, diced
4 cups vegetable or chicken broth
1 cup full-fat coconut milk or heavy cream
2 tbsp olive oil or avocado oil
1 tsp smoked paprika
1/2 tsp ground nutmeg
Salt and black pepper, to taste
Optional toppings: toasted pumpkin seeds, cream drizzle, fresh thyme
Instructions
1. Preheat oven to 400°F (200°C). Cut pumpkin in half, scoop out seeds, and place cut-side down on a baking sheet. Slice top off garlic head, drizzle with oil, wrap in foil. Roast pumpkin and garlic for 45–50 minutes until tender.
2. Heat oil in a large pot over medium heat. Add diced onion and cook until soft, 5–7 minutes.
3. Scoop roasted pumpkin flesh into pot. Squeeze roasted garlic cloves from skins and add. Pour in broth, paprika, nutmeg, salt, and pepper. Bring to a boil, then simmer 15 minutes.
4. Blend soup with an immersion blender until smooth (or in batches in a countertop blender).
5. Stir in coconut milk or cream. Warm gently for 2–3 minutes without boiling. Adjust seasoning.
6. Ladle into bowls. Garnish with toppings like pumpkin seeds, cream, or fresh thyme.
Notes
Refrigerate leftovers up to 4 days or freeze up to 3 months.
Thaw overnight in fridge and reheat gently.
Do not use pumpkin pie mix—only pure puree.
Always roast the garlic for best flavor.
Do not boil after adding cream to avoid curdling.
- Prep Time: 15 minutes
- Cook Time: 50 minutes
- Category: Soup
- Method: Roasting, Blending
- Cuisine: American
Nutrition
- Serving Size: 1 bowl
- Calories: 210
- Sugar: 7g
- Sodium: 420mg
- Fat: 13g
- Saturated Fat: 6g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 20g
- Fiber: 4g
- Protein: 4g
- Cholesterol: 15mg