Creamy Roasted Pumpkin Soup (Printable)

Velvety roasted pumpkin soup with aromatic spices and crunchy toasted seeds for texture and flavor.

# What You'll Need:

→ Vegetables

01 - 1 medium pumpkin (approximately 2.6 pounds), 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 - ½ teaspoon ground nutmeg
08 - ½ teaspoon ground black pepper
09 - 1 teaspoon salt, or to taste

→ Liquids

10 - 3 cups vegetable stock (gluten-free if required)
11 - ¾ 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

# Directions:

01 - Preheat oven to 400°F. Combine pumpkin cubes, onion, garlic, and carrot in a bowl with 2 tablespoons olive oil, cumin, nutmeg, salt, and black pepper; toss to coat evenly. Spread mixture on a baking sheet.
02 - Roast the vegetables for 30 minutes, stirring halfway, until pumpkin is tender and golden.
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. Stir frequently until seeds turn golden and fragrant, about 3 to 4 minutes. Remove from heat and set aside.
04 - Transfer roasted vegetables to a large pot. Add vegetable stock and bring to a gentle simmer. Cook for 10 minutes to meld flavors.
05 - Using an immersion blender or working in batches with a countertop blender, puree soup until velvety smooth.
06 - Stir in heavy cream and warm gently over low heat for 2 to 3 minutes. Adjust seasoning to taste if needed.
07 - Ladle soup into bowls and garnish with toasted pumpkin seeds.

# Expert Hints:

01 -
  • The roasting step caramelizes the pumpkin and brings out a natural sweetness you just can't get from boiling.
  • It tastes like a restaurant dish but comes together with barely any effort or fancy techniques.
  • The toasted seeds add a nutty crunch that makes every bite feel complete.
02 -
  • Don't skip the roasting step, boiling the pumpkin will give you a flat, watery soup with none of that deep caramelized sweetness.
  • If you over-blend, the soup can turn gluey, so pulse just until smooth and stop.
  • Add the cream off the heat or on very low heat to prevent it from curdling or separating.
03 -
  • Roast the vegetables on a high heat and give them space on the tray so they caramelize instead of steaming.
  • Toast the seeds just until they start to pop and smell nutty, any longer and they'll taste bitter.
  • If the soup is too thick after blending, thin it out with extra stock rather than water to keep the flavor strong.
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