Pumpkin-flavored foods can be found almost everywhere at this time of year. You can find pumpkin in baked goods, beverages, and even as a main ingredient in a variety of meals. Our best roasted pumpkin soup to date is filled with hearty flavors and nutritious vegetables for a dish that’s as delicious as it is healthy. With crispy roasted pepitas, this will quickly become an unforgettable favorite. Add it to your weekday menu for a dish that everyone will love. As a bonus, it’s dairy-free, vegan, and gluten-free!
Very nutritious vegetable-based soup!
This soup is vegan-friendly, gluten-free and is even made without refined sugar! At less than 300 calories per serving, it’s a low-calorie seasonal meal that you’ll want to recreate over and over again during the busy holiday season. We chose this healthy pumpkin soup because it is delicious and festive, and pumpkin is incredibly good for you too.
Pumpkin comes from the gourd family and is a vegetable with incredible health benefits. When you include pumpkin in your diet, you get beta carotene, which your body converts into vitamin A. Pumpkin is also low in calories, high in immunity-boosting vitamins C and E, potassium, and makes you feel full and high in fiber.
A simple pumpkin soup made from scratch
Most pumpkin soups are creamy and colorful, and this is no exception. First, you toast a sugarcake squash until it’s tender and easy to pierce with a fork. If you can’t find a sugar pie squash, try this butternut squash recipe. It will be just as colorful and aromatic.
If you’d rather cook your pumpkin in an instant pot than roast it in the oven, put it all the way in the pot with a cup of water. Put the pressure cooker on manual high pressure for 25 minutes, then immediately release the pressure. Once the pumpkin is cool enough, the skin and seeds will immediately fall off. Your pumpkin is ready to use!
Creamy soup without dairy products
This delicious soup gets its creaminess from two main plant-based ingredients: pumpkin and coconut milk. Both give the soup an incredibly silky, decadent texture with no added cream or dairy products.
To achieve the perfectly smooth consistency of this soup, put it in the blender and pulse until smooth. You can use a hand blender as well, but a powerful blender will give the smoothest results. Depending on the size of your blender, you may need to transfer them in batches.
Just save a little coconut milk to use as a side dish after adding the soup to serving bowls!
Goes well with our best roasted pumpkin soup
Are you looking for the best accompaniments to this best roasted pumpkin soup? Pairing a light salad with this soup will make the perfect lunch or dinner. Try a Citrus Brussels sprouts and pecan salad or ours Butternut squash and cranberry quinoa salad for an A + case pairing.
The best roasted pumpkin soup ever
You will love the creamy texture and toasted taste of this incredible soup. Nobody will guess that it is made with all vegan ingredients!
Servings: 6th People
- 4th lb Sugar Pie Pumpkin about 2 pumpkins. If you can’t find a sugar pie squash, use butternut squash
- 2 tablespoon Coconut oil
- 1 yellow onion big, chopped
- 4th Garlic cloves chopped
- 1/2 teaspoon kosher salt
- 1 teaspoon Pumpkin pie spice
- 1/8 teaspoon ground paprika
- 2 cups low sodium vegetable broth plus in addition, if necessary, to dilute the soup
- 1 Cup Coconut milk plus in addition to garnish
- 2 tablespoon Maple syrup or honey
- ground black pepper taste
- 1/4 Cup Pepitas lightly roasted
Preheat the oven to 425 degrees Fahrenheit. Line a baking sheet with parchment paper.
Halve the pumpkin and remove the seeds. Quarter the pumpkin and place the cut side down on the baking sheet.
Roast for 35 minutes, until the pumpkin is tender when pierced with a fork. When the pumpkin is cool enough, peel and discard the pumpkin skin.
Heat the coconut oil in a Dutch oven over medium heat. Cook the onion for about 10 minutes until it is soft.
Put the garlic in the pot. Cook for 1 minute until it smells fragrant.
Add the pumpkin flesh, salt, pumpkin pie seasoning, and ground paprika and break the pumpkin open with a spoon.
Pour in the vegetable broth and bring the mixture to a boil. Reduce the heat to a simmer and cook for 15 minutes.
Remove the pan from the heat and stir in the coconut milk and maple syrup. Mix the soup in batches in a powerful blender. A hand blender will work too, but the stand mixer will produce a creamier consistency.
Season the soup to taste and add salt and pepper to taste. If necessary, add extra water or vegetable broth if the texture is too thick.
In the meantime, roast the pepitas in a dry pan over medium heat for about 4 minutes until the pepitas are golden brown. Shake the pan from time to time to keep the pepitas from burning.
Pour the soup into individual bowls. Garnish with additional coconut milk and roasted pepitas.
Portion: 0.75Cups (approximately) | Calories: 243kcal | Carbohydrates: 29G | Protein: 5G | Fat: 14thG | Saturated fatty acids: 12thG | Sodium: 204mg | Potassium: 1182mg | Fiber: 2G | Sugar: 14thG | Vitamin A: 25763IU | Vitamin C: 30thmg | Calcium: 88mg | Iron: 4thmg
SmartPoints (Freestyle): 12th
What do you think of this deliciously roasted pumpkin soup? Will you make it for your family If you do, share your thoughts with us!
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