This easy 5 ingredient roast pumpkin soup takes just 10 minutes to prepare. Chop, drizzle, then let the oven do most of the work before you puree it to a silky smooth soup and dive in with a spoon!
Why we love this recipe
- When pumpkins are in season they can be cheap to buy, making this a very budget friendly soup. In Australia right now I bought a large pumpkin for $5, which is more than enough to make 4 times the amount of this soup!
- It costs less than $0.75 a serve if you are in Australia, and less than 40p a serve if you are in the UK.
- Talking of scaling up, this soup can easily be halved if there are one or two people in your household, or multiplied up to feed a crowd.
- This pumpkin soup is made without cream and from simple store cupboard ingredients.
- Roasting the pumpkin brings out its sweetness as well as removing some of the liquid from the pumpkin, resulting in a smooth, silky soup without the need for any dairy.
- It is a 5 ingredient soup recipe.
- You can make the soup ahead and it freezes well, making it an ideal budget recipe for batch cooking together with this carrot lentil soup.
- Not only is this a healthy soup, but it is gluten free, vegetarian, vegan, and nut free.
- Pumpkin – my personal favourite pumpkin variety to make this soup with is the Jap or Kent pumpkin with speckled green skin and orange flesh, and the soup in the video and photos is Kent pumpkin soup. You can make this pumpkin soup recipe with Jarrahdale pumpkin, Queensland blue pumpkin, butternut squash or other pumpkins. The different varieties can take slightly different times to roast so just keep an eye on them in the oven.
- Onion – brown onion.
- Stock – vegetable stock, or if you are not making this soup for vegetarians feel free to use chicken stock. If you don’t have stock, dissolve a stock cube in 750ml / 3 cups of water. In the video I have used my homemade vegetable stock.
- Garlic – roasting the garlic in the skins with the pumpkin brings out the sweetness without it being a harsh garlic flavour. If you don’t have fresh garlic, use ½ teaspoon garlic powder.
How to make this soup recipe
For video showing how to make pumpkin soup please see recipe card at the end of the post.
- Cut and peel the pumpkin.
- Chop and peel the onion, and break into layers (not single layers as theses can easily catch and burn) and place on a lined baking tray with the garlic cloves.
- Drizzle with oil, salt and pepper and place in preheated oven to bake.
- Stir halfway through cooking.
- When soft, remove from the oven and tip into a medium to large saucepan.
- Squeeze the garlic from the garlic cloves.
- Add the stock or water and using a hand blender, blend until smooth.
- Heat, check for salt and pepper and serve.
Yes you can use butternut squash to make soup, preparing and roasting as per the recipe. The skin of butternut squash is thinner than pumpkin and becomes soft and edible when cooked so if you want, you can leave it on. Leaving the skin on may not produce such a silky soup.
No. you don’t need to peel pumpkin before roasting. However pumpkin skin is quite thick so once cool enough to handle, remove the skin before blending into the soup. Removing the pumpkin skin after cooking can often be easier than trying to chop it off the raw pumpkin.
Cumin, coriander, chilli, ginger, garlic are all spices that go well with pumpkin and make a delicious flavour packed pumpkin soup.
My recipe tips
- Times for roasting the pumpkin will very slightly depending on the variety and ripeness of your pumpkin. Ripe pumpkins will be soft sooner than those that aren’t ripe, so it is good to check before you take the pumpkin out of the oven.
- Don’t worry if the pumpkin and onion are slightly blackened on the edges. This adds a lovely sweet caramelisation to the soup. Just make sure there’s not too much of this – like most of the pieces are black – as this will make the soup taste bitter. If a lot has caught, chop these bits off the vegetables before blending.
- Top with homemade croutons, roasted pumpkin seeds / pepitas, or sprinkle feta cheese over the pumpkin soup (I love the combination of feta and pumpkin!).
- Serve with savoury scones, sausage rolls or cheese and onion rolls.
- Store in a covered container for up to 3 days in the fridge.
- Freeze – cool the soup completely then freeze for up to 4 months. I personally find it easier to freeze in individual portions, or sometimes portions for 2 people, then I can grab this for lunch or dinner and defrost in the fridge overnight.
If you end up with a little soup that is not quite a portion, you can:
- stir it into a soup such a minestrone for a creamy base.
- stir a spoonful or two through stews.
- add to cooked pasta and sprinkle with grated cheese or a spoonful of ricotta for a quick and easy dinner.
- If you have some leftover raw pumpkin, these spiced pumpkin muffins are a delicious recipe to use it up (think carrot cake, but with pumpkin!)
- Spicy pumpkin soup – add a teaspoon of mild curry powder or sprinkle over some dried red chillies.
- Other flavourings – a teaspoon of ground cumin and ground coriander would add a lovely flavour to the soup.
- Coconut milk – if you want a creamy coconut pumpkin soup then replace 250ml (1 cup) of the stock or water with coconut milk. (This recipe is also a useful one to make if you have a little bit of leftover coconut milk that needs using up!)
Roast Pumpkin Soup
- 1.25kg (44oz) pumpkin (this is the weight including the skin)
- 1 tablespoon olive oil
- 1 medium brown onion
- 2 cloves garlic skin left on
- 750ml (3c) vegetable stock or water
- black pepper
- Preheat the oven to 180˚C fan / 200˚C / 356˚F convection / 392˚F
- Line a baking sheet / tray with baking paper.
- Cut the skin off the pumpkin and remove the seeds. Cut the pumpkin flesh into slices 1 cm (.4") thick.
- Peel the onion and cut into quarters. Seperate some of the layers (leave them 2-3 layers thick otherwise they can burn).
- Place the pumpkin slices with the onion on the prepared baking sheet in an even layer. Add the garlic cloves in their skins and drizzle with the olive oil.
- Season with salt and pepper then mix with your hands so everything is coated in oil and seasoning.
- Place in the oven and roast for 40-50 minutes, stirring the pumpkin and onions after half an hour, until the pumpkin is soft when you cut through it with a knife.
- Carefully take out the garlic cloves (they will be hot!) then tip the onion and pumpkin into a bowl or blender. (If using a stick blender tip it straight into the saucepan you want to heat the soup in.)
- Squeeze the roast garlic out from the cloves on to the pumpkin. Add the stock then blend until smooth, either with a stick blender or in a food processor.
- Pour into a medium sized saucepan and heat over a gentle heat for a couple of minutes until heated through. Check for seasoning, adding a little more salt if it needs it (some stocks can be saltier than others).
- Serve straight away, or cool before storing in the fridge for up to 3 days or freezing for up to 3 months.