Pumpkin: it’s not just for pie anymore. It’s also for this smooth, creamy Pumpkin Soup Recipe, which has the perfect balance of sweet and savory flavors, along with plenty of cozy fall spices. You can use canned, but roasting the pumpkin yourself takes it to the next level!
Why You’ll Love This Roasted Pumpkin Soup Recipe
- The Savory Side of Pumpkin. Do we love Healthy Pumpkin Bread and Pumpkin Sheet Cake? Of course! But the earthy, subtly sweet flavor of pumpkin also lends itself to savory dishes. Like my Instant Pot Paleo Chili, this pumpkin soup recipe is an excellent way to enjoy pumpkin in the form of a meal rather than a dessert.
- Made With a Whole Pumpkin—Or Not. Which is to say: you have options! While my Vegan Pumpkin Soup and Pumpkin Curry Soup recipes are made with canned pumpkin puree, I make this pumpkin soup with an actual pumpkin. Roasting a pumpkin in the oven adds some depth and sweetness to the soup thanks to the caramelization process, but you can swap in two cans of pumpkin puree if you’re in a time crunch.
- Simple and Wholesome. The ingredient list is full of pantry and refrigerator staples, which means you probably won’t need to add much to your shopping list for this recipe.
- Cozy Comfort Food That’s Also Healthy. This classic fall soup is like a warm hug in a bowl, but unlike so many of our other comfort food favorites, it’s also packed with nutrients. Pumpkin is loaded with vitamin A and other antioxidants, so you’re nourishing your body and your soul with every spoonful.
How to Make Easy Pumpkin Soup Recipe
- Extra-Virgin Olive Oil. You’ll need some for roasting the pumpkin and some for the soup.
- Sugar Pie Pumpkin. Not a carving pumpkin—while those are edible, the flavor is lacking. You want the small pumpkins that are usually sold alongside the winter squashes.
- Kosher Salt and Ground Black Pepper. Essentials for enhancing the flavor of any savory dish.
- Unsalted Butter. For a light, velvety touch.
- Aromatics. Yellow onion and garlic accentuate the savory side of the pumpkin.
- Spices. Ground ginger, cinnamon, allspice, and cayenne pepper.
- Broth. Either vegetable broth or chicken broth.
- Half-and-Half. The perfect compromise for adding richness and creaminess to the soup without using heavy cream.
- Honey. Plays up the earthy sweetness of the pumpkin.
- Toppings. I like to use either toasted pepitas or Roasted Pumpkin Seeds, along with a swirl of plain Greek yogurt. Chopped fresh herbs like sage or parsley are tasty too.
- Cook the Onion. Get it nice and soft.
- Add the First Half of the Spices. Cook until fragrant.
- Add the Pumpkin. Scoop out the flesh of the roasted pumpkin and add it to the pot.
- Mash. Add the remaining spices, then mash the pumpkin with a wooden spoon.
- Stir in the broth. Increase the heat to high. Once the soup comes to a boil, reduce the heat, partially cover, and simmer for 15 minutes.
- Finish. Remove from heat and stir in the half-and-half and honey. Puree, then season to taste with salt and pepper. Serve this pumpkin soup recipe topped with Greek yogurt and pumpkin seeds, then ENJOY!
How to Roast Pumpkin
While you can use pumpkin puree instead of a fresh, whole pumpkin, I think making your own pumpkin puree from roasted pumpkin ranks as one of those culinary adventures you should partake in at least once in your life, right up there with making your own Homemade Naan.
The good news is that it’s incredibly easy and sugar pie pumpkins aren’t any more unwieldy to work with than your average acorn squash—they’re just slightly bigger.
Here’s what you’ll need to do:
- Prepare. Position a rack in the center of your oven and preheat it to 350ºF. Line a baking sheet with parchment paper.
- Cut off the Top and Halve. Use a sharp chef’s knife to slice the top off the pumpkin, then cut the pumpkin in half from the stem to the base.
- Scoop. Use a spoon to scoop out seeds and pulp; discard them or save them for making roasted pumpkin seeds.
- Oil and Season. Drizzle olive oil all over the pumpkin flesh—the insides, not the skin. Sprinkle with salt and pepper and rub it in evenly.
- Pierce. Place the pumpkin halves cut-side-down on the pan. This allows them to steam as they bake. Pierce the skin with a fork.
- Roast. Cook pumpkin in the oven for 45 to 55 minutes, or until the flesh is tender. Cool a bit, then scoop out the flesh and discard the skin.
- To Store. Leftovers of this pumpkin soup recipe can be stored in the refrigerator for up to 4 days.
- To Reheat. Reheat on the stovetop in a pan over medium-low heat or in the microwave until warmed through.
- To Freeze. Freeze pumpkin soup for up to 3 months in an airtight container or freezer bag. Let it thaw in the refrigerator overnight before warming.
Meal Prep Tip
You can roast the pumpkin a day or two in advance. Scoop out the flesh and refrigerate it in an airtight container.
What to Serve with Pumpkin Soup
- Dutch Oven. An absolute multitasker that you can use on the stovetop, in the oven, and even for making bread.
- Immersion Blender. No messing around with blending in batches or waiting for the soup to cool! An immersion blender makes pureeing easy. You’ll use it for endless soup recipes (like my other fall classic, Broccoli Cheddar Soup).
- Ladle. A roomy ladle is essential for serving this pumpkin soup recipe.
Recipe Tips and Tricks
- Use a Tasty Broth. Avoid the tinny canned varieties and opt for a brand that tastes so good, you’d gladly sip it from a mug when you’re under the weather. The broth forms the base of the flavor in this soup, so it’s worth it to spring for the good stuff—or even use homemade.
- Let the Soup Cool If You’re Using a Traditional Blender. Piping hot soup in a closed blender is dangerous! Let the soup cool a bit, then transfer it to your blender or food processor. Vent the lid slightly, then cover it with a kitchen towel to catch any spatters that may come through that slight opening. Blend at the lowest speed you can use while still getting the job done.
- Bake the Pumpkin Until It’s Caramelized. The pumpkin will cook from the direct heat of the oven and also the steam created by roasting it cut-side-down. You’ll get the best flavor when the parts of the pumpkin that are in contact with the baking sheet brown a bit.
- 2 tablespoons extra-virgin olive oil divided
- 1 4-pound sugar pie pumpkin*, NOT a carving pumpkin; you can also use roasted kabocha squash or roasted butternut squash
- 1/2 teaspoon kosher salt plus a few pinches for roasting the pumpkin
- Ground black pepper for roasting the pumpkin
- 1 tablespoon unsalted butter
- 1 large yellow onion diced
- 1 tablespoon minced garlic about 3 cloves
- 1/2 teaspoon ground ginger
- 1/4 teaspoon ground cinnamon
- 1/4 teaspoon ground allspice
- 1/8 teaspoon cayenne pepper
- 4 cups vegetable broth or chicken broth
- 1/2 cup half-and-half
- 1 tablespoon honey
- 1/4 cup toasted pepitas or Roasted Pumpkin Seeds
- Plain Greek yogurt optional
Roast the pumpkin: Place a rack in the center of the oven and preheat to Preheat oven to 350°F and line a baking sheet with parchment paper. With your sharpest knife, carefully slice the pumpkin in half from the stem to the base. With a spoon or ice cream scoop, scoop out the seeds (here is how to roast pumpkin seeds later on if you like). Drizzle 1 tablespoon of the oil over the pumpkin flesh. Sprinkle with a few pinches of salt and black pepper. Rub to evenly coat. Place on the parchment paper cut sides down and pierce the outsides with the tines of a fork. Roast until the flesh is fork tender, about 45 to 55 minutes. Set aside to cool. (See blog post above for step-by-step photos.)
To make the soup: In a Dutch oven or similar large, heavy-bottomed pot, melt the butter and the remaining tablespoon oil over medium heat. Once the butter melts, stir in the onion and 1/2 teaspoon salt. Cook, stirring occasionally, until the onion is translucent, about 8 to 10 minutes.
Stir in the garlic, ginger, cinnamon and allspice. Cook until fragrant, about 30 seconds.
Carefully scoop the flesh into pot (discard the skins).
Add the ginger, cinnamon, allspice, and cayenne. With a wooden spoon, mash the pumpkin to break it up and start to combine it with the spices.
Stir in the broth. Increase the heat to high and bring the liquid to a boil. Reduce heat, partially cover, and let simmer gently for 15 minutes.
Remove the soup from the heat. Stir in the half-and-half and honey. With an immersion blender, puree the soup in the pot until it is very smooth. Or to use a regular blender, carefully transfer a few ladelfuls of the soup to a blender (do not overfill! Hot soup splatters). Blend until smooth, then transfer to a separate pot or serving bowl. Repeat with the remaining soup. Taste and add salt and black pepper as desired.
Serve hot, with a swirl of Greek yogurt and sprinkle of pepitas seeds to taste.
- TO STORE: Leftovers of this pumpkin soup recipe can be stored in the refrigerator for up to 4 days.
- TO REHEAT: Reheat on the stovetop in a pan over medium-low heat or in the microwave until warmed through.
- TO FREEZE: Freeze pumpkin soup for up to 3 months in an airtight container or freezer bag. Let it thaw in the refrigerator overnight before warming.
Serving: 1 (of 4)Calories: 334kcalCarbohydrates: 43gProtein: 9gFat: 17gSaturated Fat: 6gPolyunsaturated Fat: 3gMonounsaturated Fat: 8gTrans Fat: 0.1gCholesterol: 18mgPotassium: 1699mgFiber: 4gSugar: 20gVitamin A: 38837IUVitamin C: 44mgCalcium: 145mgIron: 4mg
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