This roasted pumpkin soup is the perfect way to embrace the warmth and comfort of seasonal flavors! This healthy soup recipe is easy, delicious and so satisfying!
Celebrate soup season with more of our tasty and wholesome soup recipes including our roasted butternut squash soup recipe and our immunity-boosting soup recipe!
From cozy pumpkin pancakes to fresh pumpkin spice tea, there is something incredibly fun about celebrating pumpkin season through food! This roasted pumpkin soup recipe is another one for the collection!
Like our roasted vegetable risotto and roasted butternut squash and red pepper pasta, this recipe roasts the vegetables to enhance the depth of flavor. I also like to roast the pumpkin with garlic cloves and seasoning to enhance the taste.
Whether you're looking for a cozy meal or a healthy weeknight dinner, this delicious pumpkin soup has you covered!
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Why this Recipe Works
- Warming, comforting and incredible flavors: Roasted pumpkin brings out a sweet, rich flavor that enhances the soup’s natural creaminess. The balance of herbs including sage and thyme bring a warming flavor to the soup, which is enhanced further by black pepper, salt and lemon juice!
- Healthy, nutritious and creamy: Cashew nuts give the soup a rich and creamy texture (so no need to use double cream). Plus cashew nuts are a source of nutrients including protein and magnesium. Pumpkins also contain many vitamins, minerals and antioxidants as well as being a source of fiber.
- Simple ingredients: this easy pumpkin soup is made with just a handful of simple and wholesome ingredients.
- Gluten-free and vegan-friendly
Ingredients You'll Need
- Pumpkin: Roasted to bring out natural sweetness and depth, peeled and diced into cubes.
- Onion and garlic: for flavor in the base of this soup.
- Red chilli: for spice to balance the subtle sweetness of the pumpkin.
- Cashew Nuts: Give the soup a creamy consistency without using dairy.
- Seasoning and herbs: Including salt, finely ground black pepper, dried sage and thyme, for a depth of flavor in this soup. These herbs pair perfectly with the roasted pumpkin.
- Lemon juice: You can use fresh or bottled lemon juice. This enhances the overall taste of the soup.
- Optional – turmeric: You can use fresh turmeric or ground turmeric for color and extra nutrients. Turmeric is a source of nutrients including…. Tip: as turmeric can cause yellow staining, if you are using fresh turmeric, wear food-safe gloves whilst peeling and chopping turmeric root.
- Optional – seeds: Garnish with a mixture of seeds for extra nutrients and crunch. Seeds including pumpkin seeds, flaxseeds, sesame seeds and sunflower seeds are a good source of fiber, omega-3 fats, protein and other nutrients. Tip: look for a seed mix for an easy way to add extra nutrients to your meal, I like to use this omega seed mix.
See recipe card for a full quantities.
Substitutions and Variations
- Vegetables: Add roasted peppers or sautéed spinach for a twist.
- Spices: Add a sprinkle of paprika or red chilli powder for extra heat. Substitute red chilli for green chilli if preferred.
- Texture: If you want a chunkier texture, blend only part of the soup and keep some roasted pumpkin pieces separate.
How to Make Roasted Pumpkin Soup
Step 1: Roast the pumpkin. Toss diced pumpkin, garlic cloves, olive oil, salt, and pepper together in a bowl. Air fryer: Roast in the air fryer (using the bake setting) at 200°C for 15-20 minutes, or until tender and caramelized. Oven: Preheat to 200°C (about 390°F) and roast on a baking tray or baking sheet for 25-30 minutes, or until tender and slightly caramelized, stirring halfway.
Step 2: Sauté onions, chillies and garlic. Heat olive oil in a pan over medium heat. Add chopped onion and red chili, sauté for 2-3 minutes until slightly. Add the garlic and turmeric (optional), and cook for another 4-5 minutes, stirring intermittently.
Step 3: Add cashew nuts. Toss in cashew nuts and cook for a minute.
Step 4: Add the dried sage and thyme and roasted pumpkin. Stir and cook for another 2-3 minutes.
Step 5: Add water and mix. Add water into the pan, stir for flavors to combine and cover for a minute.
Step 6: Blend, serve and enjoy. Remove from heat and transfer into blender, add lemon juice and salt and blend until smooth (see tips for blending). Adjust salt to taste as desired. Serve, garnish with your favorite toppings and enjoy!
Expert Tips
- Roast pumpkin with seasoning and garlic cloves: this enhances the taste of the pumpkin and soup. This recipe uses fresh pumpkin which is roasted vs pumpkin purée for that extra depth of flavor.
- Water: water is added to the pan (rather than the blender), this helps draw out as much flavor from the pan as possible for the soup.
- Garnish: add seeds for extra crunch, flavor and nutrients!
- Blender: If your blender is not heat-resistant then allow the mixture to cool slightly before blending.
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How to Serve This Roasted Pumpkin Soup
Top this creamy pumpkin soup with mixed seeds, a drizzle of olive oil and sprinkle of paprika for flavor and crunch!
I like to garnish this soup with a mixture of pumpkin seeds, sesame seeds, sunflower seeds or flaxseed/linseed and flaked almonds for extra nutrients.
This roasted pumpkin soup is a fun way to cozy up and savor the flavors of this season. Serve as a light meal or paired with crusty bread or salad including our beetroot and pomegranate salad and a glass of fresh cranberry and orange juice.
For a wholesome meal, enjoy with easy air fryer sweet potato wedges, roasted eggplant and red pepper bake, one-pot Italian-style ratatouille or our sourdough grilled cheese sandwich!
Recipe FAQs
Yes, store in the fridge in an airtight container and reheat when ready to serve. This soup will keep for up to 2 days in the fridge.
Yes! This pumpkin soup freezes well. Just let it cool completely, then store in an airtight container for up to three months. Allow to defrost before reheat on the stove or in the microwave.
Roasting pumpkin enhances the flavor of pumpkin, adding a rich and subtly sweet flavor. Roasting also allows the pumpkin to be seasoned before cooking which adds more flavor to the soup. Roasting or cooking pumpkin can also enhances the availability of some nutrients including beta-carotene, an antioxidant which the body converts to vitamin A.
Sage and thyme are classic herbs for a depth of flavor in this pumpkin soup. Other herbs including rosemary, cilantro, and parsley can be substituted – but this will alter the flavor profile of the soup.
If you prefer a milder soup, reduce the red chilli or omit it altogether. For more heat, add ¼ teaspoon of red chilli powder or cayenne pepper.
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Roasted Pumpkin Soup
Ingredients
To roast the pumpkin:
- 1 small pumpkin 2 ½ cups, peeled and cubed
- 2-3 garlic cloves
- 1 tablespoon olive oil
- ¼ teaspoon salt
- Pinch of black pepper
For soup base:
- 1 tablespoon olive oil for cooking
- 1 onion chopped
- 6 garlic cloves chopped
- ¼ teaspoon turmeric chopped or ground (optional)
- 1 red chili chopped
- 1 cup cashew nuts
- ½ teaspoon dried sage
- ¼ teaspoon dried thyme
- 2 cups water
- 1 teaspoon lemon juice (when blending)
- ⅛ teaspoon salt or to taste (when blending)
Instructions
- Toss pumpkin, garlic cloves, olive oil, salt, and pepper, then roast in a preheated air fryer at 200°C/390°F for 20 minutes, or preheated oven at 200°C/390°F for 25-30 minutes, or until tender and caramelized.
- Heat olive oil in a pan, sauté onion and chili for 2 minutes, then add garlic and optional turmeric, cooking for another 4-5 minutes, stirring frequently.
- Add cashew nuts, cook for a minute. Then add roasted pumpkin and dried sage and thyme and cook for another 2-3 minutes.
- Pour water into the pan. Stir for flavors to combine and cover for a minute.
- Remove from heat and transfer into blender, add lemon juice and salt and blend until smooth (see tips for blending). Adjust salt to taste as desired. Serve, garnish with your favorite toppings and enjoy!
Notes
- Roast pumpkin with seasoning and garlic cloves: this enhances the taste of the pumpkin and soup. This recipe uses fresh pumpkin which is roasted vs pumpkin purée for that extra depth of flavor.
- Water: water is added to the pan (rather than the blender), this helps draw out as much flavor from the pan as possible for the soup.
- Garnish: add seeds for extra crunch, flavor and nutrients!
- Blender: If your blender is not heat-resistant then allow the mixture to cool slightly before blending.
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