This pumpkin soup recipe roasts the pumpkin, onion and garlic together first, then blends everything with stock and a little cream. Roasting is the step that makes it taste like more than orange baby food: the edges caramelize, the garlic goes sweet, and the soup ends up deep and savory. Short on time? Canned pumpkin works too, and I’ll show you how.
It’s one of the fastest-growing fall searches right now. On Pinterest, “pumpkin soup recipes” rose about 400% in the last few months and is up around 20 times on last year, so it’s clearly on a lot of dinner plans.
RECIPE
Roasted Pumpkin Soup
Ingredients
- 3 lb sugar pie pumpkin or kabocha squash about 1 medium, seeded and cut into wedges
- 1 large yellow onion quartered
- 6 garlic cloves unpeeled
- 3 tbsp olive oil divided
- 1 1/2 tsp kosher salt plus more to taste
- 1/2 tsp black pepper
- 1/2 tsp ground cumin
- 1/4 tsp ground nutmeg
- 1 pinch cayenne optional
- 4 cups vegetable or chicken stock
- 1 tbsp maple syrup
- 1/2 cup heavy cream or full-fat coconut milk
- 1 tsp apple cider vinegar or lemon juice
- toasted pumpkin seeds, cream and thyme to serve
Method
- Heat the oven to 425°F (220°C). Toss the pumpkin wedges, onion and garlic with 2 tbsp olive oil, the salt and pepper on a sheet pan.
- Roast 40 to 45 minutes, until the pumpkin is very soft and browned at the edges. Wrap the garlic in foil if it starts to burn.
- Scoop the pumpkin flesh away from the skin. Squeeze the garlic out of its skins.
- Warm the remaining 1 tbsp oil in a large pot. Add the cumin, nutmeg and cayenne and stir for 30 seconds.
- Add the pumpkin, onion, garlic, stock and maple syrup. Simmer 10 minutes.
- Blend until completely smooth with an immersion blender, or in batches in a blender with the lid vented.
- Stir in the cream and vinegar. Taste and adjust salt. Thin with more stock if needed.
- Serve topped with a swirl of cream, toasted pumpkin seeds and thyme.
Notes
Private Notes
Tried this recipe?
Let us know how it was!Which Pumpkin to Use (and Which to Skip)
Not every pumpkin makes good soup. The big carving pumpkins sold for jack-o’-lanterns are watery and stringy, and the soup tastes flat no matter how much you season it.
- Sugar pie pumpkin: small, sweet, smooth. The classic choice.
- Kabocha: my favorite. Drier and nuttier, so the soup is naturally thick.
- Butternut squash: not technically a pumpkin, but it works one for one. We have a full roasted butternut squash soup if you’d rather go that way.
- Heirloom pumpkins like Jarrahdale are great if you find them. Here’s our Jarrahdale pumpkin soup.
Fresh vs Canned Pumpkin
Roasted fresh pumpkin gives you more flavor and a slightly rustic texture. Canned pumpkin is smoother and faster, about 30 minutes start to finish. If you use canned, sauté the onion and garlic in the pot until soft and lightly golden before adding the spices. That browning is where most of the flavor comes from when you skip the oven.
The Two Things That Make It Taste Finished
First, a small splash of acid at the end. A teaspoon of apple cider vinegar or lemon juice doesn’t make it sour; it wakes up everything else. If your soup tastes “fine but flat”, this is usually why.
Second, salt in stages. Salt the pumpkin before roasting, then taste again after blending. Pumpkin needs more salt than you’d expect.
Blending Safely
An immersion blender is the easiest way and keeps the hot soup in the pot. If you use a regular blender, fill it only halfway, remove the small cap from the lid and cover the hole with a folded kitchen towel. Hot soup expands when blended, and a sealed lid can pop off.
Toppings Worth Adding
- Toasted pumpkin seeds (roast the seeds from your pumpkin with oil and salt at 350°F for 15 minutes)
- A swirl of cream, sour cream or Greek yogurt
- Crispy sage leaves fried in a little butter
- Chili crisp, if you like some heat
- Crusty bread or grilled cheese on the side
Make Ahead, Store and Freeze
Pumpkin soup tastes even better the next day. Cool it quickly and refrigerate within 2 hours, as the USDA recommends for leftovers. It keeps 4 days in the fridge and about 3 months in the freezer. For the smoothest texture after thawing, freeze it before adding the cream and stir the cream in when you reheat.
Looking for more cozy bowls? Try our roasted tomato soup or the crockpot loaded potato soup. And for dessert, our new pumpkin cinnamon rolls use the rest of that can of pumpkin.
FAQ
Can I make pumpkin soup without cream?
Yes. Use coconut milk for a vegan version, or skip the cream entirely and blend in a handful of soaked cashews for body.
Why is my pumpkin soup bland?
It usually needs more salt and a splash of acid. Roasting instead of boiling also makes a big difference.
Can I use a carving pumpkin?
You can, but the soup will be thin and watery. Pie pumpkins, kabocha or butternut squash give far better results.
How do I thicken pumpkin soup?
Simmer it uncovered for 10 more minutes, or blend in a small boiled potato. Avoid flour, which can make it pasty.
Last tip: roast two pumpkins while the oven is on. Blend the extra flesh smooth and freeze it in 1-cup portions for muffins, bread and pancakes.
