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creamy, smooth roasted pumpkin soup, served in large bowl, garnished with cilantro.
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Roasted Pumpkin Soup

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!  
Prep Time20 minutes
Cook Time10 minutes
Total Time30 minutes
Course: Appetizer, Main Course, Side Dish
Cuisine: American, British, Fusion
Diet: Gluten Free, Vegan, Vegetarian
Servings: 4 servings (2-4 depending on preferred serving size)
Calories: 354kcal
Author: Sonia

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.  

Nutrition

Calories: 354kcal | Carbohydrates: 38g | Protein: 10g | Fat: 22g | Saturated Fat: 4g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 13g | Sodium: 235mg | Potassium: 1474mg | Fiber: 4g | Sugar: -23g | Vitamin A: 29056IU | Vitamin C: 51mg | Calcium: 108mg | Folate: 71µg | Iron: 5mg | Zinc: 3mg