Our Greatest-Ever Roasted Pumpkin Soup is an Autumn Favourite! – Health Eating

Our Greatest-Ever Roasted Pumpkin Soup is an Autumn Favourite!

No joke: This soup is the most effective EVER!

Pumpkin-flavored meals may be discovered nearly in all places this time of yr. You’ll discover pumpkin in baked items, drinks, and even used as a primary ingredient in an assortment of meals. Our greatest-ever roasted pumpkin soup is crammed with savory taste and nutritious greens for a dish that’s as scrumptious as it’s wholesome. Topped with crunchy roasted pepitas, it will shortly turn out to be a memorable favourite. Add it to your weeknight menu for a dish that everybody will love. As a bonus, it’s dairy-free, vegan, and gluten-free!

Extremely-Nutritious, Plant-Based mostly Soup!

This soup is vegan-friendly, gluten-free, and even made with out refined sugars! At lower than 300 energy per serving, it’s a low-calorie seasonal meal that you simply’ll need to make over and over throughout the busy vacation season. We selected to create this wholesome pumpkin soup as a result of it’s scrumptious and festive, and pumpkin additionally occurs to be extremely good for you, too.

Pumpkin comes from the squash household, and it’s a veggie that’s loaded with superior well being advantages. Whenever you embody pumpkin in your weight loss plan, you’re getting beta-carotene, which your physique converts to vitamin A. Pumpkin can be low in energy, wealthy in immunity-boosting nutritional vitamins C and E, potassium, and retains you feeling full by being excessive in fiber.

An Simple Pumpkin Soup Made From Scratch

Most pumpkin soups are creamy and colourful, and this one is not any exception. You’ll begin by roasting a sugar pie pumpkin till it’s tender and may be simply pierced with a fork. For those who can’t discover a sugar pie pumpkin, do that recipe with butternut squash. It is going to be simply as colourful and flavorful.

For those who’d choose to make use of an Instantaneous Pot to prepare dinner your pumpkin reasonably than roasting them within the oven, place them entire contained in the pot with a cup of water. Set the stress cooker to handbook excessive stress for 25 minutes, then instantly launch the stress. As soon as the pumpkin is cool sufficient to deal with, the pores and skin and seeds will fall proper off. Your pumpkin is able to use!

Creamy Soup With out Dairy

This yummy soup will get its creaminess from two primary, plant-based elements: pumpkin and coconut milk. Each of those give the soup an extremely silky, decadent texture with none added cream or dairy. 

To realize the peerlessly clean consistency of this soup, you’ll switch it into the blender and pulse it till it’s clean. It’s also possible to use an immersion blender, however a high-powered blender will give the smoothest outcomes. Relying on the scale of your blender, you might have to switch it in batches.

Simply be sure you save a little bit of coconut milk to make use of as a garnish after you dish the soup into serving bowls!

Sides to Go along with Our Greatest-Ever Roasted Pumpkin Soup

In search of the all-time sides to go along with this best-ever roasted pumpkin soup? Pairing a brilliant salad with this soup can create the proper lunch or dinner. Strive a Citrus Brussels Sprouts and Pecan Salad or our Butternut Squash and Cranberry Quinoa Salad for an A+ Fall pairing.

The Greatest Ever Roasted Pumpkin Soup

You'll love the creamy texture and roasted taste of this unbelievable soup. Nobody will guess it's made with all vegan elements!


US Customary – Metric

  • 4 kilos sugar pie pumpkin about 2 pumpkins. For those who can't discover sugar pie pumpkin, use butternut squash
  • 2 tablespoons coconut oil
  • 1 yellow onion giant, chopped
  • 4 garlic cloves minced
  • 1/2 teaspoon kosher salt
  • 1 teaspoon pumpkin pie spice
  • 1/8 teaspoon floor paprika
  • 2 cups low-sodium vegetable broth plus further if wanted to skinny the soup
  • 1 cup coconut milk plus further for garnish
  • 2 tablespoons maple syrup or honey
  • floor black pepper to style
  • 1/4 cup pepitas calmly toasted


  • Preheat the oven to 425 levels Fahrenheit. Line a baking sheet with parchment paper.
  • Halve the pumpkin and take away the seeds. Lower the pumpkin into quarters and place them, cut-side down, on the baking sheet.
  • Roast for 35 minutes, till the pumpkin is tender when pierced with a fork. When the pumpkin is cool sufficient to deal with, peel and discard the pumpkin pores and skin.
  • Warmth the coconut oil in a Dutch oven over medium warmth. Prepare dinner the onion till it’s softened, about 10 minutes.
  • Add the garlic to the pot. Prepare dinner till aromatic, about 1 minute.
  • Add the pumpkin flesh, salt, pumpkin pie spice, and floor paprika, breaking apart the pumpkin with a spoon.
  • Pour within the vegetable broth and produce the combination to a boil. Cut back the warmth to a simmer and prepare dinner for quarter-hour.
  • Take away the pot from the warmth and stir within the coconut milk and maple syrup. Mix the soup in batches in a high-powered blender. An immersion blender additionally works, however the stand blender creates a creamier consistency.
  • Style the soup and season to with salt and pepper, to style. Add further water or vegetable broth, if wanted, if the feel is simply too thick.
  • In the meantime, toast the pepitas in a dry skillet over medium-high warmth for about 4 minutes, till the pepitas are golden brown. Shake the pan occasionally to maintain the pepitas from burning.
  • Pour the soup into particular person bowls. Garnish with further coconut milk and the toasted pepitas.

Diet Data

Serving: 0.75cups (roughly) | Energy: 243kcal | Carbohydrates: 29g | Protein: 5g | Fats: 14g | Saturated Fats: 12g | Sodium: 204mg | Potassium: 1182mg | Fiber: 2g | Sugar: 14g | Vitamin A: 25763IU | Vitamin C: 30mg | Calcium: 88mg | Iron: 4mg | SmartPoints (Freestyle): 12