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October 28, 2022

by Alyssa

Roasted Pumpkin Soup

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This roasted pumpkin soup recipe is a comforting fall classic, which is spiced up with chili powder. It uses fresh pumpkin, is full of flavor, and will make your home smell absolutely amazing.

A bowl of roasted pumpkin soup, garnished with pumpkin seeds and sage leaves, on a tablecloth next two two spoons and another bowl of soup

Roasted pumpkin soup is a perfect meal for when the weather starts getting colder. Between the coziness of hot soup, and the heartiness of freshly roasted pumpkin, this dish is sweater weather in a bowl. 

My take on a classic fall soup has some south-of-the-border twists. With chili powder and lime juice, this pumpkin soup has a Mexican flare. And with coconut milk replacing dairy, this recipe is also entirely vegan.

I like to serve it next to some crispy roasted potatoes, and with some fresh-baked bread

Two bowls of roasted pumpkin soup, garnished with pumpkin seeds and sage leaves, with spoons in each bowl, and pumpkin seeds and sage leaves on the table

What You’ll Need

Here are the ingredients for vegan roasted pumpkin soup. Scroll to the recipe card at the bottom of the page for exact quantities. 

  • Olive oil
  • Carrots
  • Onion
  • Garlic
  • Sugar pumpkin – Sugar pumpkins have a sweeter flavor than normal pumpkins. They’re also less fibrous, which makes for a better soup texture.
  • Chili powder
  • Cinnamon
  • Smoked paprika
  • Cayenne pepper
  • Vegetable stock
  • Lime juice
  • Coconut milk
  • Salt
  • Pepper

Can You Use Canned Pumpkin? 

While this roasted pumpkin soup recipe is best with a fresh pumpkin to roast, you can use canned pumpkin if you want to. To do so, use anywhere from a can to a can and a half of pumpkin. You can still roast the vegetables in the oven, or you can save time by sautéing them. 

How to Make Roasted Pumpkin Soup

This is a fairly straightforward soup recipe, and it all comes together quickly.

  • Turn on the oven. Preheat the oven to 400F. 
  • Prep the pumpkin and veggies. Cut the pumpkin in half and clean it. Place it cut-side up on a baking sheet with onions and carrots. Drizzle with olive oil, and season with salt and pepper.
  • Bake. Put the pumpkin and vegetables on the center rack in the oven for 45-50 minutes, or until the pumpkin is tender. Add garlic to the baking sheet when there’s about 10 minutes left.
Chunks of pumpkin and onion sitting in a blender full of spices and vegetable broth
  • Put it in the blender. Remove the baking sheet from the oven and let it cool for a few minutes. Scoop out the flesh of the pumpkin and put it in the blender with the vegetables, the vegetable broth, the lime juice, and all of the spices.
  • Blend. Blend the roasted pumpkin soup on high until it is creamy, then add the coconut milk. Blend again, and adjust the seasonings. 
A blender filled with roasted pumpkin soup
  • Serve. If still warm, serve the soup immediately. Otherwise, reheat it and then serve. Garnish with oil, pumpkin seeds, and fresh sage. 
Close up of a spoon dipping into a bowl of roasted pumpkin soup, garnished with pumpkin seeds and whole sage leaves

Tips for Success

Here are some tricks and tips for making the best roasted pumpkin soup. 

  • Use fresh lime. There’s a big difference in taste between store-bought lime juice and fresh-squeezed lime juice. The acid from the lime is very important in this dish, so use a fresh lime for best results. 
  • Don’t underbake. Make sure that you cook the pumpkin long enough that it gets quite soft. If the pumpkin is underbaked, it will still be a little fibrous, and it won’t blend into a smooth soup very easily. 
  • Start small. With chili powder and cayenne pepper, this roasted pumpkin soup recipe has the potential to get pretty spicy. Start by being modest with the spices, and then adjust after you’ve blended the soup.
A bowl of roasted pumpkin soup, garnished with safe leaves and pumpkin seeds, with a spoon in it, next to another bowl, with pumpkin seeds and sage leaves scattered around

What to Serve With Roasted Pumpkin Soup

While this soup is delicious all by itself, it's even better when served as part of a larger meal. Here are a few things I like to serve roasted pumpkin soup with:

How to Store

This roasted pumpkin soup will last for a week in the fridge if stored in an airtight container. You can reheat it in the microwave or on the stove top.

Can This Recipe Be Frozen? 

It sure can! It will last in the freezer for up to 3 months, in an airtight container. Thaw before reheating. 

More Creamy Vegan Soups to try:

Roasted Pumpkin Soup

This Mexican roasted pumpkin soup is creamy, but vegan, and has a kick from lime juice and chili powder.
Prep Time 10 minutes
Cook Time 50 minutes
Total Time 1 hour
Servings 4 Servings
Calories 273kcal
Author Alyssa
Print Pin
Vegan Pumpkin Soup with Coconut Milk
4.56 from 18 votes



  • Preheat the oven to 400ºF. Half and clean the pumpkin and add it face up to a baking sheet. Add the carrots and onion to the pan as well. Drizzle with olive oil and season with salt and pepper.
  • Bake on the center rack for 45 – 50 minutes until the pumpkin is tender. When there is 10 minutes left in the baking, place the garlic on the pan and continue cooking.
  • After everything has roasted and cooled slightly, transfer the veggies and garlic to a blender. Scoop the flesh out of the pumpkin and add that to the blender as well. Toss in spices, broth and lime, and blend on high until smooth and creamy.
  • Once smooth, add the coconut milk and blend again until creamy. Taste and adjust seasoning as needed.
  • Serve immediately (if it's warm enough) or transfer to a pan and heat to before you serve. Garnish with a drizzle of oil, pumpkin seeds and some sage leaf if desired.


Store in an airtight container in the fridge for up to 1 week, or in the freezer for up to 3 months. Reheat in the microwave or on the stovetop. 


Calories: 273kcal | Carbohydrates: 15g | Protein: 3g | Fat: 24g | Saturated Fat: 18g | Sodium: 545mg | Potassium: 508mg | Fiber: 2g | Sugar: 5g | Vitamin A: 11560IU | Vitamin C: 10.8mg | Calcium: 52mg | Iron: 3.7mg

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About Alyssa

Hey there, I’m Alyssa Rimmer, a certified Holistic Nutritionist, yoga-lover, dog mom, and founder of Simply Quinoa. It’s nice to meet you! I created SQ as a way to provide solutions for women just like me, who were struggling to find helpful information about how to live a healthy and fulfilled life. My hope is that you will find inspiration here on SQ – in my story, in my recipes, in the hundreds of wellness articles, and in our amazing community. Welcome!

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  1. I’m in love with this recipe! I’ve made it a dozen times, and even my kids (they hate pumpkin) love this soup!

  2. This was perhaps the WORST pumpkin soup recipe I’ve ever had. Made it for my husband and parents, and none of us could finish a bowl. The flavors don’t work well together- the coconut is SO overpowering, and the spices just don’t work with this. So bummed – it was so much work, and took me all afternoon to make. Do not recommend this at all.

  3. I LOVE this soup and have shared the recipe with everyone I know – and I don’t even really like pumpkin! So filling and hearty, and so delicious. Don’t forget the pumpkin seed topper for that added texture – makes it that much better!

  4. I love this recipe. I have made it the normal way with pumpkin and then with other kinds of squash like butternut.it turns out grate every time!!! I lo e this one!!

  5. I tried this for my lunch I took to work it was SO GOOD!!!! I had it every day for a week! I went and got a lot of pumpkins to keep in my garage so that I could make this for a few more months. I really recommend trying this.

  6. […] this recipe for a creamy pumpkin Mexican soup from Queen of Quinoa that blends pumpkin puree with cashew milk and uses warming spices like cinnamon, smoked paprika […]

  7. […] 9. The Queen of Quinoa | Creamy Mexican Pumpkin Soup with Quinoa […]

  8. I’m just curious here but….what kind of pumpkins do you use to make your purée? Do you get those little sugar baby varieties or the jack o lantern type they sell everywhere this time of year?

    Can’t wait to try this recipe. Looks yummy.

    • I always buy pie / sugar pumpkins. They are essentially the same, but I do find that the flesh of pie pumpkins is much sweeter. Hope you enjoy!! xo

      • Is 1 pie pumpkin enough for this recipe? How do I puree it in my vitamix? I know that’s probably a silly question.

        • Hi there – one pie pumpkin will actually yield more than you need for this recipe. I’ve found that pie pumpkins range from 2 – 3 cups usually. You’ll need to roast the pumpkin first before adding it to the blender. Cut the pumpkin in half, scoop out the seeds, then place the halves flesh side down in a baking dish. Add about 1/4″ of water and roast at 400 for 30 – 40 minutes. Let the pumpkin cook slightly, then scoop out the flesh and add it to your blender. Blend on high until smooth and you’ll be able to use it in this soup 🙂

          Enjoy! xo Alyssa

    • Making cashew milk at home is actually quite easy. First, you must soak the cashews for about 4 hours. Then blend them up in a blender with 4 cups of water (add some sweeteners or flavorings if you want) and that’s it! You don’t have to sift, strain or anything. It’s so delicious!!

        • Hi Selma – I use 4 cups of fresh (filtered) water. I rinse the cashews after they have been soaked and then add them to the blender with 4 cups of water. This will give you the consistency of probably 2% milk. Add more water for even thinner.

  9. I am really in the mood for soup today too. I have a quart of stock in the fridge that has been defrosted, but now I am craving this one.


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