Name: Roasted Pumpkin Soup
Prep time: 15 min
Cook time: 20 min
Total time: 1 h 10 min
Cuisine: American
Ingredients: 2 small pie pumpkins (2 lbs each) or 1 larger 4 lb sugar pumpkin; Olive oil; ½ cup chopped sundried tomatoes (in oil, drained and patted dry); 1 large yellow onion, chopped; 3 garlic cloves, minced; 1 ½ tsp fine sea salt, plus more to taste; ½ tsp freshly cracked black pepper, plus more to taste; ½ tsp ground cinnamon; ½ tsp ground nutmeg; ¼ tsp ground allspice; 4 cups vegetable broth or chicken stock; ½ cup full-fat coconut milk (unsweetened) or heavy whipping cream; 2–3 Tbsp real maple syrup; ⅓ cup pepitas (pumpkin seeds), toasted

This Roasted Pumpkin Soup is the perfect cozy dish to welcome the fall season. With rich, caramelized pumpkin, savory sundried tomatoes, and warm autumn spices, it delivers bold flavor in every spoonful. Creamy, comforting, and beautifully garnished with toasted pepitas, this soup feels special enough for a holiday table yet simple enough for a weeknight dinner.

Why You’ll Love This Recipe

This isn’t your ordinary pumpkin soup. Roasting the pumpkin intensifies its natural sweetness and adds a deep, roasted flavor. The blend of warm spices like cinnamon, nutmeg, and allspice creates a perfectly spiced balance. Sundried tomatoes add a tangy, umami punch, while coconut milk or cream adds a velvety finish. The result is a nourishing, flavorful bowl of soup that’s both satisfying and easy to make.

Roasted Pumpkin Soup

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

pie pumpkins (or sugar pumpkin)
olive oil
sundried tomatoes (in oil, drained and patted dry)
yellow onion, chopped
garlic cloves, minced
fine sea salt
freshly cracked black pepper
ground cinnamon
ground nutmeg
ground allspice
vegetable broth or chicken stock
full-fat coconut milk (or heavy cream)
real maple syrup
pepitas (pumpkin seeds), toasted

Directions

Roast the Pumpkin:

Preheat oven to 425°F. Line a baking sheet with parchment paper.
Wash and dry pumpkins. Trim stems, cut pumpkins into quarters, and scoop out seeds (save for roasting if desired).
Place pumpkin quarters cut-side down on the prepared baking sheet.
Roast for 35–40 minutes, or until fork-tender. Let cool slightly, then peel off skins and discard.

Sauté the Aromatics:
5. In a large Dutch oven or heavy pot, heat a drizzle of olive oil over medium heat.
6. Add sundried tomatoes and sauté for 2–3 minutes until fragrant.
7. Stir in chopped onion and cook for 6–7 minutes until soft.
8. Add garlic, salt, pepper, cinnamon, nutmeg, and allspice. Cook for 30–60 seconds until aromatic.

Simmer the Soup:
9. Add the roasted pumpkin and broth to the pot. Bring to a boil, then reduce heat to a simmer.
10. Cover partially and simmer for 15 minutes to blend flavors.

Blend Until Smooth:
11. Use an immersion blender to puree the soup until smooth and creamy. Alternatively, blend in batches in a high-powered blender (carefully).

Finish and Season:
12. Stir in coconut milk or cream and bring soup back to a gentle boil.
13. Add maple syrup to taste and adjust salt and pepper as needed.

Serve:
14. Ladle into bowls. Garnish with toasted pepitas and extra chopped sundried tomatoes. Serve warm.

Servings and timing

This recipe makes approximately 8 servings.
Prep time: 15 minutes
Roasting time: 35 minutes
Cook time: 20 minutes
Total time: 1 hour 10 minutes

Variations

Smoky version: Add a pinch of smoked paprika or a dash of chipotle chili powder for a smoky twist.
Spicy kick: Add a pinch of cayenne pepper or red pepper flakes for heat.
Extra creamy: Use heavy cream instead of coconut milk for a richer finish.
Nutty garnish: Top with toasted walnuts or chopped pecans in place of pepitas.
Cheesy swirl: Add a dollop of goat cheese or a swirl of sour cream when serving.

Storage/Reheating

Storage:

Store leftover soup in an airtight container in the refrigerator for up to 4 days.

Freezing:

Freeze in individual portions in airtight containers for up to 3 months. Thaw in the fridge overnight before reheating.

Reheating:

Reheat gently on the stovetop over medium-low heat or microwave in 30-second intervals until heated through.

FAQs

Can I use canned pumpkin instead of fresh?

Yes, use about 3½ to 4 cups of canned pumpkin puree in place of roasted pumpkin. Skip the roasting step.

What type of pumpkin should I use?

Use pie pumpkins or sugar pumpkins—not carving pumpkins—for their sweet, dense flesh.

Can I make this soup dairy-free?

Yes, use full-fat coconut milk for a dairy-free and vegan option.

Can I make it ahead of time?

Absolutely. This soup stores and reheats well, making it perfect for meal prep or holiday planning.

How do I toast pepitas?

Place in a dry skillet over medium heat and toast, stirring often, until golden brown—about 3–4 minutes.

Can I skip the maple syrup?

Yes, it’s optional. It balances the savory flavors with a touch of sweetness, but you can reduce or omit it to taste.

What’s the best blender to use?

An immersion blender is easiest for hot soups, but a high-powered countertop blender works well if blended in batches.

Is this soup gluten-free?

Yes, this recipe is naturally gluten-free as written.

Can I add protein to make it a main dish?

Add cooked shredded chicken, lentils, or white beans to bulk it up into a hearty main course.

What can I serve with this soup?

Serve with crusty bread, grilled cheese, or a side salad for a complete meal.

Conclusion

Roasted Pumpkin Soup is a soul-warming, seasonal dish that captures the essence of fall in every spoonful. With deep roasted flavor, silky texture, and beautiful garnishes, it’s a comforting yet elegant addition to any table. Whether you’re entertaining guests or just craving a cozy night in, this soup is a flavorful, nourishing choice you’ll want to make all season long.