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.
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.
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.
- 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.
- Serve. If still warm, serve the soup immediately. Otherwise, reheat it and then serve. Garnish with oil, pumpkin seeds, and fresh sage.
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.
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:
- Fresh bread (such as my gluten-free, yeast-free quinoa bread)
- Cornbread (such as my one-bowl vegan pumpkin cornbread)
- A big salad (such as my healthy green goddess salad)
- Roast vegetables (such as my roasted winter vegetables with maple glaze)
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:
- Super Healthy Green Detox Soup
- Roasted Red Pepper & Tomato Quinoa Soup
- Vegan White Bean & Mushroom Soup
- Curried Cauliflower & Squash Soup
Roasted Pumpkin Soup
Ingredients
- 1 tablespoon olive oil
- 2 cups carrots quartered
- 1 medium onion diced
- 3 cloves of garlic
- 1 medium sugar pumpkin (about 3 pounds)
- 2 teaspoons chili powder
- 1/2 teaspoon cinnamon
- 1 teaspoon smoked paprika
- 1/4 teaspoon cayenne pepper (optional)
- 2 cups vegetable stock
- Juice of 1 lime
- 1 (14.5 oz) can coconut milk
- Salt & pepper to taste
Instructions
- 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.
Notes
Nutrition
Can this be used with canned pumpkin to save time? Will it affect the taste drastically?
The taste will be affected, but you could try it 🙂
I’m in love with this recipe! I’ve made it a dozen times, and even my kids (they hate pumpkin) love this soup!
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.
I’m so sorry this recipe wasn’t a hit for you! Maybe you would like our Creamy Chickpea + Pumpkin Stew or Slow Cooker Pumpkin Quinoa Chili better
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!
I’m so glad!!! Yay 🙂
Awesome recipe! The day before yesterday I tried to cook it using this recipe https://www.myrecipes.pro/pumpkin-cream-soup/. But your recipe is tastier.
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!!
YAYYYY! Would love for you to leave a star rating if you have a sec 🙂 thanks! xx
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.
So glad you enjoyed it!! Love that you’re stocking up 🙂 xox
Which size can of pumpkin?
I used a 15oz can 🙂
Could I substitute soy milk? We have a nut allergy and lactose intolerance in our family. Thanks!
Absolutely!
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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
Awesome thank you! I’m going to juice 1/2 of it then and roast the other half. nom nom nom
how do you make cashew milk
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!!
I was wondering if you used the water that the cashews were soaking in or 4 C. fresh water.
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.
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.
It’s totally worth it. And now that it’s fall, and pumpkins are everywhere, this soup is perfect 🙂