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Vegetarian pumpkin soup made with coconut milk is served in a bowl on the counter.
5 from 2 votes

Roasted Pumpkin Soup Recipe

Super easy and full of fall flavors, this Creamy Pumpkin Soup is the perfect cozy recipe. Simply roast fresh pumpkins then purée it with herbs and spices for a sweet and savory soup.

Course Appetizer, Dinner, lunch, Main Course
Cuisine American
Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour
Servings 6 servings
Calories 222 kcal


Roasted Pumpkin:

  • 1 pie pumpkin 2 ½ to 3 ½ pounds*
  • 1 Tbsp. oil olive or avocado
  • ¼ tsp. salt

Pumpkin Soup:

  • 2 Tbsp. oil olive or avocado
  • 1 small sweet onion finely chopped
  • 3-4 cloves garlic crushed
  • 1 ½ tsp. ginger minced or paste
  • ½ tsp. sage ground
  • ¼ tsp. thyme dried
  • ¼ tsp. cinnamon ground
  • tsp. nutmeg ground
  • 1 ¼ tsp. salt to taste
  • ¼ tsp. black pepper
  • 4-5 cups vegetable broth
  • 2 cups vegetable broth regular sodium
  • 2 Tbsp. pure maple syrup
  • 15 oz. coconut milk canned, full-fat
  • Fresh sage leaves optional
  • Roasted pumpkin seeds optional


Roasting Pumpkin:

  1. Preheat oven to 400°F.

  2. Cut pumpkin in half lengthwise stopping just before you get to the stem.* Place your thumbs between the two halves and pull the pumpkin apart.
  3. Make an incision at the base of the stem with your knife and then snap it off by hand.
  4. Scoop out and remove seeds and strings using a large spoon with a relatively sharp edge.
  5. Rub 1-2 teaspoons of oil over the inside of each half. Sprinkle each with ⅛ teaspoon of salt.
  6. Line a large baking sheet with parchment paper and place pumpkin halves face side down.
  7. Bake in preheated oven for 40-60 minutes, or until the edges begin to caramelize and turn brown and the insides are cooked through.
  8. Let pumpkin sit until it is cool to the touch. Remove pumpkin flesh by scooping out with a spoon or by removing pumpkin peel.

Pumpkin Soup:

  1. Add oil to a large pot or Dutch oven along with the chopped onion. Sauté for 3-4 minutes, or until tender.

  2. Mix in garlic and ginger. Continue sautéing for 1-2 minutes.
  3. Pour in vegetable broth and coconut milk.
  4. Mix in sage, thyme, cinnamon, nutmeg, salt, and pepper.
  5. Bring ingredients to a boil and reduce heat to medium low.
  6. Cover pot with a lid and let simmer for 5-10 minutes.
  7. Turn off heat and add roasted pumpkin and maple syrup.
  8. Using an immersion blender or a high-speed blender, puree the soup until smooth and creamy.*

  9. Serve pumpkin soup soup with lightly fried sage leaves and crushed pumpkin seeds. Enjoy!

Recipe Notes

Meal Prep and Storage

  • To Prep-Ahead: Roast the pumpkin and remove the flesh in advance.
  • To Store: Allow it to cool to room temperature then seal in an airtight container and refrigerate for up to 3-5 days.
  • To Freeze: Pumpkin soup freezes well for up to 4-6 months when kept in a freezer safe container.
  • To Reheat: When ready to eat, thaw in the refrigerator for 1-2 days before reheating on the stovetop or in the microwave.

Nutrition Facts
Roasted Pumpkin Soup Recipe
Amount Per Serving
Calories 222 Calories from Fat 108
% Daily Value*
Fat 12g18%
Saturated Fat 5g31%
Sodium 1481mg64%
Potassium 815mg23%
Carbohydrates 27g9%
Fiber 2g8%
Sugar 12g13%
Protein 3g6%
Vitamin A 19842IU397%
Vitamin C 23mg28%
Calcium 69mg7%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.