Creamy Roasted Pumpkin Soup (Printable)

Velvety autumn soup featuring roasted pumpkin, warm spices, cream finish, and crunchy toasted seeds topping.

# What You'll Need:

→ Vegetables

01 - 1 medium pumpkin (approx. 2.6 lbs), peeled, seeded, and cubed
02 - 1 large onion, chopped
03 - 2 garlic cloves, peeled
04 - 1 medium carrot, peeled and sliced

→ Spices & Seasonings

05 - 2 tablespoons olive oil
06 - 1 teaspoon ground cumin
07 - ½ teaspoon ground nutmeg
08 - ½ teaspoon ground black pepper
09 - 1 teaspoon salt, or to taste

→ Liquids

10 - 3 cups vegetable stock (gluten-free if required)
11 - ¾ cup heavy cream (or coconut cream for dairy-free)

→ Toppings

12 - 3 tablespoons pumpkin seeds (pepitas)
13 - 1 teaspoon olive oil
14 - Sea salt, to taste

# How to Make It:

01 - Set the oven to 400°F to prepare for roasting the vegetables.
02 - Combine the pumpkin cubes, chopped onion, garlic cloves, and sliced carrot with olive oil, ground cumin, nutmeg, salt, and black pepper; evenly spread on a baking sheet.
03 - Place vegetables in the oven and roast for 30 minutes, stirring once halfway until pumpkin is tender and golden.
04 - While roasting, heat olive oil in a small skillet over medium heat, add pumpkin seeds and a pinch of sea salt, stirring for about 3 to 4 minutes until golden and aromatic; set aside.
05 - Transfer roasted vegetables into a large pot, add the vegetable stock, bring to a simmer, and cook for 10 minutes.
06 - Use an immersion blender or process in batches with a countertop blender until the soup is completely smooth.
07 - Stir in the heavy cream or coconut cream, warming gently for 2 to 3 minutes, then taste and adjust seasonings if necessary.
08 - Ladle the soup into bowls and finish with the toasted pumpkin seeds on top for added texture.

# Expert Advice:

01 -
  • It turns a humble pumpkin into something silky and luxurious without any fancy technique.
  • The roasted vegetables give you deep, sweet flavor that no stovetop shortcut can match.
  • Toasted seeds add a satisfying crunch that makes every spoonful feel complete.
  • It reheats beautifully, so you can make it ahead and enjoy it all week long.
02 -
  • Don't skip stirring the vegetables halfway through roasting or you'll end up with burnt edges and pale centers.
  • If your soup feels too thick after blending, thin it with a little extra stock rather than water so you don't dilute the flavor.
  • Toast the seeds over medium heat and watch them closely—they go from golden to burnt in seconds.
03 -
  • Roast the pumpkin until the edges are deeply golden, that caramelization is where all the flavor hides.
  • If you don't have an immersion blender, let the soup cool slightly before blending in batches so you don't risk a hot eruption.
  • Taste the soup after adding cream and before serving, a pinch more salt or a crack of black pepper can make all the difference.
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