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Roasted pumpkin soup calls for roasting the veg to bring out maximum flavor in this silky smooth, creamy, cozy, & satisfying fall soup – perfect for entertaining. It’s GF & Vegan, too!
Why Try This Creamy Pumpkin Soup Recipe
I’m going to get straight to the point here – This roasted pumpkin soup recipe is all the best adjectives: creamy, comforting, rich, warming, healthy, satisfying, immune-boosting, and delicious. Plus, it’s super easy to make, can be made ahead (and frozen), and is a crowd-pleasing fall and winter staple for any get-together, holiday dinner party, or family dinner.
Roasting pumpkin brings out its natural sweetness, while carrots enhance sweetness further (and add more vibrant color) for maximum flavor. Once blended with coconut milk or silken tofu, it’s a super velvety, creamy, silky, and luxurious carrot pumpkin soup without a drop of dairy. It’s like the soup equivalent of being wrapped in a cozy blanket. You can even make it with canned pumpkin if that’s all you have!
Want an even quicker, simpler version? Try my 4-ingredient easy pumpkin soup. OR, how about hands-off slow cooker pumpkin soup. Looking for more ways to use roasted pumpkin? I HIGHLY recommend roasted pumpkin couscous salad. And if you love these recipes, you’ll also love this pumpkin gnocchi and easy pumpkin rice recipe!
The Ingredients
Refer to the recipe card for the full list of ingredients, ingredient notes, and substitutes.
What Is The Best Pumpkin For Soup?
I recommend sugar pumpkins (deep orange flesh and wonderful flavor), crown prince pumpkins (blue-grey skin), or other culinary pumpkins to make the best roasted pumpkin soup. Kabocha squash, butternut squash, and other winter squash also work well.
Avoid carving pumpkins as they often have less flesh, can be stringy, and don’t taste anywhere near as delicious.
Recipe Variations and Add-Ins
- Sub some pumpkin: With sweet potato or butternut squash for depth.
- Nutritional yeast: Adds umami, ‘cheesy’ flavor to this vegan pumpkin soup recipe.
- Ginger: Add fresh or powdered ginger for an immune-boost and zingy heat.
- Other spices: There are several herbs and spices you can experiment with for this easy recipe for pumpkin soup.
- Cumin (savory earthy flavor)
- Turmeric (packed with health benefits and subtly earthy)
- Smoked paprika (for smokiness)
- Cayenne (or chili powder – for heat)
- Curry powder (or garam masala)
- Nutmeg (A pinch adds wonderful depth to pumpkin soup)
- Sage/thyme (Dried or 3x fresh for aromatic depth)
- Apple/pear: 1-2 chopped or shredded apples/pears adds sweet-tart flavor.
- Maple syrup: (or brown sugar) to bring out the pumpkin sweetness more.
How to Make Pumpkin Soup
Keep scrolling to the recipe card for the complete list of ingredients and recipe instructions.
Step 1: First, preheat the oven to 400F/200C. Meanwhile, peel and chop the onion and carrots, slice ¼-½ inch from the top of a head of garlic, and prepare the pumpkin. Transfer the chopped ingredients to the baking sheet, toss with the oil, ground coriander, salt, and black pepper, and drizzle extra oil directly into the garlic. Bake for 30-35 minutes.
Step 2: Then transfer the veggies (squeezing the tender roasted garlic cloves from the peel) into a heavy-based saucepan with the veg stock (I use 4 cups water + 2 bouillon cubes).
To Dice Pumpkin: I chop the pumpkin in half, scoop out the seeds with a spoon, peel it, then slice it into 1-inch strips and cut those into diced pieces.
Step 3: Mix well, bring to a boil, cover, then lower the heat to a simmer for 10 minutes. Turn off the heat and add the silken tofu or coconut milk. Use an immersion blender to blend the soup to your desired consistency.
Step 4: Use an immersion blender to blend the soup to your desired consistency. If the pumpkin soup is a little too thick. Add more water/broth, then taste it and add salt & pepper to taste. Finally, squeeze in the lemon juice, mix, and enjoy the creamy pumpkin soup!
If you use a stand blender, work in batches and open the chute (or lid occasionally) to release steam.
FAQs
Technically, yes (use 2 15oz cans of pumpkin puree), though it won’t have the roasted flavor depth. Simmer it for 5-8 minutes to concentrate the flavor (and get rid of ‘canned’ taste).
There are several carrot pumpkin soup benefits. Pumpkin and carrots are both packed with vitamins and minerals (like vitamin A, aka beta-carotene, vitamin C, potassium, iron, copper, etc.), fiber, and antioxidants – which support immune health and eye health while keeping you feeling full for longer.
If you use silken tofu as the cream for pumpkin soup, it’ll remain low in fat and fairly low in calories with an impressive boost of plant-based protein.
Recipe Notes and Tips
- Avoid carving pumpkins: Use sugar pumpkins/pie pumpkins or other culinary-specific pumpkins for the best flavor.
- For more caramelization: Broil the veg for 1-3 minutes after roasting.
- To adjust thickness: Adjust how much broth/water you add to the soup. To thicken it further, simmer the soup for longer to concentrate the soup.
- Let it rest: The flavors of carrot pumpkin soup only get better on day two.
- Save the seeds: You can roast pumpkin seeds into a tasty snack.
Tasty Soup Toppings
- Fresh herbs (I.e., parsley, thyme, sage, chives, green onion, cilantro, etc.)
- Crispy shallots
- Black pepper
- Red pepper flakes
- Lemon wedges
- Croutons, air fryer chickpeas, or roasted spicy pumpkin seeds
- Crispy baked kale chips
- Swirl of vegan yogurt/coconut cream
- Vegan parmesan cheese
What To Serve With Pumpkin Soup
Enjoy creamy pumpkin and carrot soup as an appetizer or main, alone or with:
- Bread (Like crusty no-knead bread, baguette, vegan focaccia bread, or an easy vegan dinner roll)
- Crackers (Try rosemary vegan crackers or easy cheezy snack crackers)
- Sandwiches (like a tempeh sandwich, mushroom sandwich, or vegan grilled cheese)
- Salad (Simple or veggie-based salads like shaved brussels sprout salad, easy apple pecan salad, or vegan broccoli salad)
- Roasted vegetables (Brussel sprouts with cranberries, oven charred broccoli, glazed carrots, etc)
Storage Instructions
Fridge: Store the pureed pumpkin soup in an airtight container for 4-5 days.
Freeze: In freezer-safe bags (spread flat and squeeze out excess air) or airtight containers for up to 3 months. Thaw in the fridge overnight.
Reheat: On the stove (over medium-low heat), stirring often, or in a microwave (in 30-second increments, stirring between). Add a splash of water/stock if preferred.
Silken tofu may change texture after freezing, so blend for a few seconds if needed.
Roasted Pumpkin Soup
Ingredients
- 1 (4-pound) pumpkin seeded and peeled
- 1 yellow onion chopped
- 2 large carrots chopped
- 1 whole head of garlic chop off ¼ to ½ inch from the top
- 2 teaspoons of salt
- 1 teaspoon of black pepper
- 1 teaspoon of ground coriander
- 3 tablespoons of olive oil
- 2 vegetable bouillon cubes
- 4 cups of water plus more to taste
- 1 (16-ounce) pack of silken tofu or 1 (13.5-ounce) can of full-fat coconut milk
- 1 lemon
Instructions
- Preheat the oven to 400 degrees F. and line a baking sheet with parchment paper or a silicone mat.
- Place the pumpkin, onion, carrots, and head of garlic. Sprinkle salt, black pepper, coriander, and oil. Using your hands, mix all of the ingredients well. Drizzle oil right into the cut opening of the head of garlic. Bake for 30 to 35 minutes.
- Remove the tray and transfer the roasted vegetables into a large pot, add in the bouillon cubes, and 4 cups of water. Bring to a boil, mix well, cover with a lid, and lower the heat to a simmer. Cook covered for 10 minutes.
- Turn off the heat and add in the tofu.
- Using an immersion blender, blend the soup right in the pot until creamy or until the desired consistency is achieved. Add in water if necessary. Optionally, work in batches and blend in a blender.
- Taste the soup, and add in more salt and pepper if needed. Squeeze ½ a lemon, mix, and serve.
Notes
- Avoid carving pumpkins: Use sugar pumpkins/pie pumpkins or other culinary-specific pumpkins for the best flavor.
- For more caramelization: Broil the veg for 1-3 minutes after roasting.
- To adjust thickness: Adjust how much broth/water you add to the soup. To thicken it further, simmer the soup for longer to concentrate the soup.
- Let it rest: The flavors of carrot pumpkin soup only get better on day two.
Nutrition
Disclaimer: Although plantbasedonabudget.com attempts to provide accurate nutritional information, kindly note that these are only estimates. Nutritional information may be affected based on the product type, the brand that was purchased, and in other unforeseeable ways. Plantbasedonabudget.com will not be held liable for any loss or damage resulting for your reliance on nutritional information. If you need to follow a specific caloric regimen, please consult your doctor first.
The best roasted pumpkin soup!