This classic, creamy pumpkin soup recipe will be your go-to every fall. The flavors are enhanced by the roasted veggies, which really deepen the flavors and leave you wanting more after every spoonful. As a bonus, scroll all the down for the fastest way to roast those leftover pumpkin seeds.

The easiest, most flavorful way to make roasted pumpkin soup
Making roasted pumpkin soup is simple: roast veggies, remove pumpkin skins, add in vegetable stock and spices, and blend. Then finish the dish off on the stovetop to bring back up to temperature and really cook the flavors together. Mix in heavy cream or coconut milk at the end to make it extra creamy.

Pumpkin soup health benefits
Pumpkin soup is healthy and can easily be made vegan by adding coconut milk instead of cream and vegan butter instead of butter. The main ingredients of pumpkin soup are veggies: pumpkin, onion, garlic and vegetable stock. Pumpkins are low calorie and rich in vitamins, minerals and antioxidants. Pumpkins are loaded with fiber, potassium, and vitamin C which have been shown to support the heart and regulate blood pressure.

Spices that go well with pumkin
Pumpkin pairs well with warm spices such as cinnamon, nutmeg, cloves, cayenne, chili powder, turmeric and ginger. For this recipe, I wanted to make it really simple and use spices you may already have in your kitchen. And that’s why I used cinnamon and nutmeg for this dish. I prefer freshly ground nutmeg-which you can buy whole and use a hand grater, but you can also buy ground nutmeg. You can also add any of the other spices mentioned above to make this soup extra nice.

Roasted Pumpkin Soup Recipe:
1 pie pumpkin (3-4 lbs)
1 large yellow onion, quartered
6 medium garlic cloves
2-3 tablespoons olive oil
4 cups vegetable broth
2 tablespoons maple syrup or honey
1 tablespoon butter or vegan butter (optional)
½ teaspoon sea salt
½ teaspoon ground cinnamon
½ teaspoon freshly ground nutmeg
Freshly ground black pepper
½ cup heavy cream or full fat coconut milk (optional)

Optional toppings:
heavy cream or full fat coconut milk
pepitas (green pumpkin seeds) for garnish

Step 1:
Preheat oven to 400 degrees. Cut pumpkin in half and scoop out the seeds and flesh. You can save the pumpkin seeds for roasting (bonus recipe below) or discard. Cut pumpkin into 2-3 inch wedges for roasting. Peel onion and cut into quarters. Fill a large baking sheet with pumpkin wedges, onion quarters and garlic and drizzle over it 2-3 tablespoons of oil to coat everything well. Roast in the oven for 50 minutes or until the pumpkin flesh is easily pierced with a fork.

Step 2:
Remove from the oven and let it cool for approximate 10 minutes or until cool enough to handle. Peel off pumpkin skins and add all the roasted vegetables to a heavy bottomed pot. Add in vegetable broth, maple syrup or honey, butter (if using), salt, pepper, cinnamon and nutmeg. Using an immersion blender, blend the broth spices and vegetables until smooth. You can also use a regular blender for this step but you may have to blend the soup in a couple of batches.

Step 3:
In a heavy bottom pot with a lid, bring the soup back to a boil on the stove top. Then, turn the heat on low with a covered lid and let it simmer for approximately 10-15 minutes, stirring occasionally. Stir in coconut milk or heavy cream & enjoy.

To serve:
Top individual bowls with pepitas, homemade pumpkin seeds, and swirls of coconut milk or heavy cream.

Bonus Recipe

How to roast pumpkin seeds in the air fryer:
Step 1. Cut pumpkin in half and remove seeds from the pulp.
Step 2. Wash seeds in a colander and transfer to paper towels. Pat dry.
Step 3. Season with olive oil & salt (and cinnamon if you are feeling spicy).
Step 4. Pop into the air fryer at 400 degrees for 15 minutes. Give it a shake every few minutes to ensure even browning. Enjoy!