Roasted Pumpkin Soup

Roasted Pumpkin Soup

I love this season, seriously, it could be fall season the whole year and I would be happy! I guess coming from a hot country I’m more than pleased when it gets colder and it’s time for hot drinks and a big bowl of lovely warm soup like this roasted pumpkin soup.

This recipe is a great and healthy way to warm up your body. A comforting bowl of pumpkin soup will make the end of a cold or rainy day instantly better. When we have some extra time, we make a loaf of vegan soda bread to go with the soup. It’s so delicious that I’m already getting hungry! Our recipe is vegan and gluten-free, so perfect to please everyone around you.

Pumpkins have so many health benefits that we always try to make the most of the season. They are packed full of vitamins and minerals that boost our immune system.

How to make the best Roasted Pumpkin Soup

Our roasted pumpkin soup is made with fresh pumpkin, a blend of spices, onion, carrots, garlic, ginger, homemade vegetable stock, and topped with coconut milk and toasted seeds.

The making of this recipe is really easy. The most challenging part would be to wait for the pumpkin to roast, that’s how easy it gets. If you roast the pumpkin in advance, the making of the soup will take just a couple of minutes. To make the soup, we recommend you to use a cast iron dutch oven as they are perfect for slow cooking.

Roasted Pumpkin Soup


Fresh Pumpkin. We’ve never bought pumpkin puree, I don’t know where to find it in supermarkets or how good is it. Our pumpkin recipes have to wait until pumpkins are in season!

Carrot and onion. These are our staple ingredients for any vegetable soup as they make your soup extra tasty and nutritious.

Garlic and ginger paste. We use our ginger and garlic press for this part of the recipe. We make a paste out of fresh garlic and ginger and add it with the spices while cooking to create a beautiful combination of flavours.

Spice blend. For our roasted pumpkin soup we use a mixture of cinnamon, cardamom, black pepper, turmeric and nutmeg. Make sure you are using good quality spices as it will make a big difference on the taste of your soup.

Vegetable Stock. We normally have homemade vegetable stock in the freezer as we make it regularly to use in different recipes. You can use store-bought vegetable stock or make you own homemade stock.

Coconut milk. We use a little coconut milk on the top before serving but it can be added while making the soup to make it extra creamy. To our taste, the pumpkin makes this soup creamy enough.

Seeds. Toasted sunflower and pumpkin seeds added on the top before serving will give the last touch to this yummy dish.

How to prepare the pumpkin for this recipe.

  • Use a medium-size sugar pumpkin. Cut it in half or four pieces, depending on the size and scoop out the seeds.
  • Place the pumpkin on a baking tray and bake for about 30-40 minutes at 180C until the inside is soft enough that you can easily scoop the flesh out using a spoon.
  • Leave the roasted pumpkin to cool and scoop out the flesh using a spoon. At this point, you can incorporate the pumpkin into the soup or keep it in the fridge for later use.

If you are looking for more fall recipes, check our lovely Vegan Minestrone or this amazing Vegan Apple Crisp.

Roasted Pumpkin Soup

Comforting roasted pumpkin soup spiced with a blend of spices, ginger and garlic.
Prep Time10 mins
Cook Time50 mins
Total Time1 hr
Course: Main Course
Keyword: Pumpkin Soup
Servings: 4 people


  • 1 medium-size sugar pumpkin
  • 1 onion
  • 2 carrrots
  • 4 garlic cloves
  • 1 inch piece fresh ginger
  • 1/2 teaspoon cinnamon
  • 1/2 teaspoon nutmeg
  • 1/4 teaspoon turmeric
  • 1/2 teaspoon black pepper
  • Seeds from 2 cardamom pods
  • 1 litre vegetable stock
  • 1/4 cup pumpkin and sunflower seeds
  • Coconut milk optional


  • Preheat the oven to 180C.
  • Cut the pumpkin in half and scoop out the seeds. Place the pumpkin on a baking tray and bake for about 30-40 minutes or until the inside is soft enough that you can easily scoop the flesh out using a spoon.
  • Leave aside to cool. When cooled down, scoop out the flesh and save in a small bowl to add into the soup later.
  • Heat some vegetable oil in a pan and add the onion and carrot finely chopped. Stir for a couple of minutes. Press the garlic cloves and ginger to make a paste and add into the pan.
  • Add the cinnamon, grated fresh nutmeg, turmeric, black pepper and the seeds from the cardamom pods. Keep cooking until fragrance making sure the spices do not burn.
  • Add the vegetable stock and the roasted pumpkin. Bring to simmer and leave simmering for about 10 minutes.
  • Using a hand blender, blend until you have a perfectly smooth consistency. At this point, you can add coconut milk to make the soup creamier.
  • Toast in a small pan the sunflower and pumpkin seeds.
  • Serve the soup in a bowl and add top with toasted seeds and a little bit of coconut milk.
Roasted Pumpkin Soup


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