Description
A rich, velvety, and comforting pumpkin soup made with roasted fresh sugar pumpkin, warm fall spices, and coconut milk. Ready in 30 minutes, this vegan-friendly dish is perfect for weeknight dinners.
Ingredients
Scale
- 1 medium sugar or pie pumpkin (3–4 lbs / 1.5 kg), cut into 2-inch chunks
- 1 medium yellow onion, chopped
- 4 cloves garlic, minced
- 4 cups vegetable broth (low-sodium)
- 1 can (400ml) full-fat coconut milk
- 2 tablespoons olive oil, divided
- 2 tablespoons butter (or olive oil for vegan)
- 1 teaspoon ground cumin
- 1/2 teaspoon ground ginger
- 1/2 teaspoon ground cinnamon
- 1/4 teaspoon ground nutmeg
- 1/4 teaspoon red pepper flakes (optional)
- Salt and black pepper to taste
Instructions
- Preheat oven to 400°F (200°C). Line a large baking sheet with parchment paper.
- Cut the pumpkin in half, scoop out seeds and pulp. Cut into 2-inch chunks. Toss with 1 tablespoon olive oil, salt, and pepper. Spread in a single layer on the baking sheet.
- Roast pumpkin for 25-30 minutes, flipping halfway, until tender and caramelized. Let cool slightly, then scoop flesh from skins.
- While pumpkin roasts, heat remaining 1 tablespoon olive oil and butter in a large pot or Dutch oven over medium heat.
- Sauté onion for 3-4 minutes until soft. Add garlic, cumin, ginger, cinnamon, nutmeg, and red pepper flakes; cook for 1 minute until fragrant.
- Add roasted pumpkin flesh and vegetable broth to the pot. Bring to a boil, then reduce heat and simmer for 10 minutes.
- Remove from heat and blend with an immersion blender (or countertop blender in batches) until smooth.
- Stir in coconut milk. Heat gently for 2-3 minutes without boiling. Season with salt and pepper to taste.
- Serve immediately with optional garnishes like crème fraîche, roasted pumpkin seeds, or fresh herbs.
Notes
Do not use carving pumpkins; use sugar or pie pumpkins for better flavor and texture. If using canned puree, skip roasting and add 2 cans (15 oz each) directly to the pot. Roasting concentrates the sweetness. If the soup is too thick, add more broth; if too thin, simmer longer. For a dairy-free version, use olive oil instead of butter and coconut milk instead of cream.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Main Course
- Cuisine: American
Nutrition
- Serving Size: 1 bowl
- Calories: 180
- Sugar: 8
- Sodium: 320
- Fat: 9
- Saturated Fat: 6
- Carbohydrates: 22
- Fiber: 4
- Protein: 4
Keywords: pumpkin soup, fall recipes, vegan soup, cozy dinner, 30 minute meals, gluten-free, comfort food, roasted pumpkin