Creamy Roasted Pumpkin Soup (Printable)

Velvety autumn-inspired pumpkin soup with aromatic spices and crunchy toasted seeds topping.

# What You Need:

→ Vegetables

01 - 1 medium pumpkin (approximately 2.6 lbs), peeled, seeded, and cubed
02 - 1 large onion, chopped
03 - 2 garlic cloves, peeled
04 - 1 medium carrot, peeled and sliced

→ Spices & Seasonings

05 - 2 tablespoons olive oil
06 - 1 teaspoon ground cumin
07 - 1/2 teaspoon ground nutmeg
08 - 1/2 teaspoon ground black pepper
09 - 1 teaspoon salt, or to taste

→ Liquids

10 - 3 cups vegetable stock (gluten-free if required)
11 - 3/4 cup heavy cream (or coconut cream for dairy-free option)

→ Toppings

12 - 3 tablespoons pumpkin seeds (pepitas)
13 - 1 teaspoon olive oil
14 - Sea salt, to taste

# How To Make It:

01 - Preheat oven to 400°F. In a bowl, combine pumpkin cubes, chopped onion, garlic cloves, and sliced carrot with 2 tablespoons olive oil, cumin, nutmeg, salt, and black pepper. Toss until evenly coated and spread on a baking sheet.
02 - Roast the vegetable mixture for 30 minutes, stirring once halfway through, until pumpkin is golden and tender.
03 - While vegetables roast, heat 1 teaspoon olive oil in a small skillet over medium heat. Add pumpkin seeds and a pinch of sea salt, stirring frequently for 3 to 4 minutes until seeds turn golden and fragrant. Remove from heat and set aside.
04 - Transfer roasted vegetables to a large pot. Pour in vegetable stock and bring to a gentle simmer. Cook uncovered for 10 minutes to meld the flavors.
05 - Using an immersion blender or countertop blender in batches, puree soup until completely smooth and velvety.
06 - Stir in heavy cream (or coconut cream) and gently heat the mixture for 2 to 3 minutes without boiling. Adjust seasoning to taste.
07 - Ladle soup into bowls and garnish with toasted pumpkin seeds for added texture and flavor.

# Expert Advice:

01 -
  • Roasting the pumpkin deepens its natural sweetness and adds a layer of flavor you simply can't get from boiling.
  • The toasted seeds on top turn every spoonful into a satisfying mix of creamy and crunchy textures.
  • It comes together in about an hour, but tastes like you've been simmering it all day.
02 -
  • Stir the vegetables halfway through roasting or the garlic will scorch and turn bitter, ruining the whole batch.
  • Let the soup cool slightly before blending if using a countertop blender, hot liquid can explode out of the lid if you're not careful.
  • Don't skip toasting the seeds, they add a textural contrast that makes every spoonful more interesting.
03 -
  • Use a sugar pumpkin or kabocha squash for the richest, sweetest flavor, avoid the large carving pumpkins because they're watery and bland.
  • Blend the soup longer than you think you need to, an extra 30 seconds makes the difference between good and restaurant quality silky.
  • Toast the pumpkin seeds in small batches so you can control the heat and avoid burning them, they go from golden to charred in seconds.
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