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A cozy, rich, and nourishing roasted pumpkin soup with a silky smooth texture achieved without heavy cream, using the natural creaminess of pumpkin plus coconut milk. Warmed with spices like cinnamon, nutmeg, and a touch of cayenne, this dairy-free and vegan-friendly soup is perfect for quick dinners or festive occasions.

Ingredients

Scale
  • 4 tablespoons olive oil, divided
  • One 4-pound sugar pie pumpkin
  • 1 large yellow onion, chopped
  • 4 large or 6 medium garlic cloves, pressed or minced
  • ½ teaspoon sea salt
  • ½ teaspoon ground cinnamon
  • ½ teaspoon ground nutmeg
  • ⅛ teaspoon cloves
  • Tiny dash of cayenne pepper (optional, if you like spice)
  • Freshly ground black pepper
  • 4 cups (32 ounces) vegetable broth
  • ½ cup full fat coconut milk or heavy cream
  • ¼ cup pepitas (green pumpkin seeds)

Instructions

  1. Preheat oven to 425°F and line a baking sheet with parchment paper. Cut the pumpkin in half and scoop out all the seeds (save for roasting if desired).
  2. Cut each half into quarters. Rub 1 tablespoon olive oil over the pumpkin flesh, place pieces cut-side down on the baking sheet. Roast for 35 minutes or until fork tender. Let cool slightly.
  3. Heat the remaining 3 tablespoons olive oil in a large pot or Dutch oven over medium heat.
  4. Add chopped onion, minced garlic, and ½ teaspoon sea salt to the pot. Cook, stirring occasionally, until onion is translucent, about 8–10 minutes.
  5. Peel skin off cooled roasted pumpkin quarters and add pumpkin flesh to the pot.
  6. Stir in ½ teaspoon ground cinnamon, ½ teaspoon ground nutmeg, ⅛ teaspoon cloves, a dash of cayenne (optional), and freshly ground black pepper. Break up pumpkin with a spoon.
  7. Pour in 4 cups vegetable broth, bring to boil, then reduce heat and simmer gently for 10–15 minutes to blend flavors.
  8. Toast ¼ cup pepitas in a dry skillet over medium-low heat, stirring often, until golden and fragrant. Set aside to cool.
  9. Stir in ½ cup full-fat coconut milk (or heavy cream) and maple syrup to taste. Remove pot from heat and let cool slightly before blending.
  10. Puree soup until silky smooth using an immersion blender in the pot or blend in batches in a regular blender (do not overfill; cover lid with a towel to prevent steam burns). Return blended soup to pot.
  11. Taste and adjust seasoning, sweetness, or creaminess as needed.
  12. Ladle soup into bowls and top with toasted pepitas. Serve hot. Leftovers keep well up to 4 days in the fridge and freeze up to 3 months.

Notes

Dairy-free option: Use coconut milk instead of heavy cream., Vegan option: Use coconut milk and sweeten with maple syrup., Squash swaps: Kabocha squash or butternut squash can substitute pumpkin., Using canned pumpkin: Replace fresh pumpkin with 2–3 (15-ounce) cans of pumpkin purée, add in step 4 and adjust thickness as needed., How to roast pumpkin seeds: Clean seeds, toss with olive oil, salt, and optional seasoning. Roast at 350°F for 13–16 minutes until crisp and fragrant.

Nutrition

Find it online: https://gingerbaking.com/creamy-roasted-pumpkin-soup/