Last Updated on 18 April, 2026 by Elby | The Tasteful Pantry
This roasted pumpkin soup recipe makes a classic, creamy soup rich with flavour. This soup is sweet and savoury, thick and creamy, and utterly delicious. Don’t forget to serve with some warm, crusty bread. Also, make some tamari pumpkin seeds (pepitas) to sprinkle over top, using my Tamari Sunflower Seed recipe.
This is a quick and easy weeknight dish and can be on the table in under an hour. The soup is full of veggies, the perfect way to get your daily quota in – not to mention a great way to use up the left over pumpkin in the fridge. Pumpkin and Blue Cheese Salad with Walnuts is another great way to do this.
Other Easy Vegetable Soup Recipes
- Bold Thai Pumpkin Soup – a spicy, warming pumpkin soup with Thai-style flavours
- Potato and Leek Soup – the classic combination of potato and leek are so comforting in this soup
- Middle Eastern Cauliflower Soup – traditional Middle Eastern spices are used to flavour this creamy cauliflower soup
- Roasted Pumpkin Soup – creamy and a good depth of flavour from roasting the pumpkin
- Potato and Caramelised Onion Soup – another thick and creamy potato soup topped with sweet caramelised onion
- Sweet Potato and Coconut Soup – an ever so lightly spiced sweet potato soup with Thai flavours and a coconut cream. The soup is dairy-free, nut-free and gluten-free (just make sure you check the ingredients of the curry paste!)
Roasted Pumpkin Soup Recipe Ingredients
Roasting the onion and pumpkin brings more depth of flavour to the dish. And adding the maple syrup not only adds a touch of sweetness, but also helps if the pumpkin itself is not the most flavoursome.
I find a good rule of thumb when buying pumpkin is to choose cut pumpkin that is hard to the touch (not soft and spongy) and a vibrant orange. However, it can still be a hit or miss vegetable – usually full of flavour, but sometimes can be tasteless. So, even though this roasted pumpkin soup is great every time I make it, it is still super important to taste and adjust the seasoning if necessary.
Pumpkin Soup Nutritional Information
The figures used in the roasted pumpkin soup recipe are estimates only. If you require precise figures, please check the numbers yourself as they will vary with different food brands, oil content, fat absorption, etc. If there are optional extras or serving suggestions, these may not have been included in the nutrition and calorie figures.
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If you liked this recipe, check out some of my other popular soups. Also, follow The Tasteful Pantry on Instagram, Facebook and Pinterest for all the latest recipes and info.
Roasted Pumpkin Soup
*Note: Adjusting servings will not adjust the ‘light grey’ quantities
Ingredients
- 1.2 kg pumpkin - cut into 2cm pieces (peeled weight)
- 1 large red onion - peeled and quartered (do not separate the layers)
- 2 tbsp olive oil
- 1 ½ tbsp maple syrup
- ½ tsp salt
- 2 cloves garlic - chopped
- 600 ml vegetable stock - or chicken stock, salt-reduced
- 80 ml cream - thickened
- pepper - to taste
- sour cream - to serve, optional
Instructions
- Preheat the oven to 200°C | 180°C fan forced.
- Place the pumpkin and onion in a large tray. Drizzle with the oil and syrup and sprinkle with salt. Gently stir to coat and try to keep the onion from separating. Bake for 30 minutes.
- Scrape the pumpkin (it will be very soft) straight into a large pot, juices and all. Add the garlic and cook over medium heat for 30 seconds.
- Add the stock and bring to a high simmer. Cook for 15 minutes, stirring occasionally. The stock should be reduced a little.
- Using a stick blender (or other food processor), blend the pumpkin soup until completely smooth. After blending if the soup is still too runny, reduce until it reaches your desired consistency.
- Stir in the cream and pepper to taste. Serve and top with a dollop of sour cream.
Nutrition
*Nutrition and calorie figures are estimates only.
