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International

Roasted Pumpkin Soup

Vegetarian

Pumpkin or butternut squash roasted until caramelised, then blended with softened onion, garlic, stock and a touch of nutmeg into a velvety soup.

Roasted Pumpkin Soup is an International soup, ready in about 1 hour 5 minutes and made with pumpkin, onion and garlic. It serves 6 and is rated beginner to cook.

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Delicious creamy pumpkin soup garnished with croutons and seeds on a marble surface.
Photo: Smitha Nittur / Pexels · Pexels License
Prep
15 min
Cook
50 min
Total
1 h 5 min
Serves
6
Level
Beginner
Calories
131

Ingredients

6 servings

Equipment

Method

  1. Step 1

    Heat the oven (opens in a new tab) to 200 °C. Toss the pumpkin (opens in a new tab) with 2 tbsp of the oil, half the salt and the pepper (opens in a new tab), spread on a tray and roast until tender and browned at the edges, about 35 minutes.

    A tray of food roasting in the oven
    How it looks · Photo: locrifa on Pexels

  2. Step 2

    Meanwhile, soften the onion (opens in a new tab) in the remaining oil in a large saucepan (opens in a new tab) over medium-low heat for 10 minutes, adding the garlic (opens in a new tab) for the last minute.

    Onions frying golden in a pan
    How it looks · Photo: Magda Ehlers on Pexels

  3. Step 3

    Add the roasted pumpkin (opens in a new tab), stock, nutmeg (opens in a new tab) and remaining salt. Simmer 10 minutes.

    • 10 min
    • medium-low heat

  4. Step 4

    Blend until completely smooth, stir in the coconut milk (opens in a new tab) and adjust the thickness with water. Serve topped with toasted pumpkin seeds (opens in a new tab).

    Food safety: Fill the blender no more than half full with hot soup and vent the lid.

About this dish

Origin
Not attributed to one place · Origin uncertainAn everyday home-cooking preparation made in many countries; it has no single documented origin.Also popular in Australia, United States, United Kingdom, Germany, New Zealand, Canada
Dish
Lunch · Dinner · Soups
Cooking method
Roasted, Simmered, Blended
Taste
sweet, earthy, creamy, mild
Diet
Vegan · Dairy-free · No nut ingredients · Low-carb
All labelsVegan · Plant-based · Vegetarian (lacto-ovo) · Eggetarian · Lacto-vegetarian · Ovo-vegetarian · Pescatarian · Flexitarian-friendly · Dairy-free · Egg-free · No nut ingredients · No added sugar · Alcohol-free · Pork-free · Beef-free · Low-carb · Low-fat
Worked out from the ingredients. How labels work
Good for
Freezer-friendly · Batch cooking · Budget-friendly · Child-friendly · Make-ahead
Cook more with
Pumpkin · Onion · Garlic · Vegetable stock · Nutmeg
Techniques
Roasting · Simmering · Wet grinding · Emulsification

Allergens

  • May contain: Glutenfrom vegetable stock
  • May contain: Celeryfrom vegetable stock

Based on typical versions of these ingredients and not verified allergen-free. Brands differ and cross-contact happens, so always check labels. For severe allergies, follow your clinician’s advice.

Nutrition

131 kcal per serving

Calculated

1 serving ≈ 395 g · recipe makes 6

Where the energy comes from

  • Protein 8%
  • Carbohydrate 48%
  • Fat 45%
Nutrition per serving and per 100 g
NutrientPer servingPer 100 g*
Energy131 kcal33 kcal
Protein2.8 g0.7 g
Carbohydrate17.1 g4.3 g
Net carbohydrate15.7 g4 g
Sugars7.2 g1.8 g
Added sugars0 g0 g
Fibre1.4 g0.4 g
Fat7.1 g1.8 g
Saturated fat1.1 g0.3 g
Trans fat0 g0 g
Cholesterol0 mg0 mg
Sodium885 mg224 mg
Salt equivalent2.2 g0.6 g
Vitamins & minerals per serving
Potassium
750 mg
Calcium
56 mg
Iron
1.8 mg
Magnesium
29 mg
Vitamin A (RAE)
872 µg
Vitamin C
21 mg
Vitamin D
0 µg
Vitamin B12
0 µg
Folate (DFE)
36 µg

How these numbers were made

  • Calculated from USDA FoodData Central (SR Legacy) per-100 g values and the listed quantities.
  • *Per 100 g of combined raw ingredients; the cooked dish may weigh more or less.
  • Optional ingredients are not included: coconut milk, pumpkin seeds.
  • “—” means the value isn’t known for enough of the ingredients; it is never zero by default.
  • Values are estimates for guidance, not for medical dosing. U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov.

Good to know

Tips

  • Roasting rather than boiling the pumpkin gives a deeper, sweeter flavour.

Common mistakes

  • Taking the pumpkin out pale — the browned edges are where the flavour comes from.

Serve with

  • With crusty bread or cheese toasties.

Storage

  • Keeps 4 days in the fridge or 3 months frozen.

Reheating

  • Reheat gently, stirring; thin with a little water if needed.

Variations

  • Spiced pumpkin soup: Add 1 tsp curry powder and a little grated ginger with the onion.

Original editorial recipe · FriendsPantry editorial · Not yet independently reviewed · Added · Updated

Recipe DNA

How this dish is built

Grouped by each ingredient’s role in the dish. Each band’s width is its share of the dish by weight. Choose a component to see what it does.

What the dish is built around

Main ingredient

  • Pumpkin, peeled, seeded and cut into chunks1.2 kg · 1200 g
Used in step 1

Reviews & corrections

Reviews come from signed-in cooks and appear after a moderator checks them. We never show made-up ratings.

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