This Roasted Pumpkin Soup recipe is Vegan, Keto, and Gluten Free. It has an easy method for roasting pumpkins and then blending them with fresh herbs, veggies, pumpkin seeds, ginger, and a dash of cayenne to make the perfect fall soup.
My Roasted Pumpkin Soup recipe has the easiest method to take sugar pumpkins and turn them into a creamy and spicy soup. Simply, carve them, harvest the seeds, roast them and blend in a few herbs and spices!
Roasting pumpkin in the oven is the best way to get the full flavor from pumpkins. Plus making a soup completely from scratch is also the healthiest way because you have total control over the ingredients.
For a few great pairings, check out our Family Style Grilled Cheese, Sweet Southern Cornbread. If you like fresh from the garden soup, you can also look up our favorite Fresh Tomato Soup.
Why you will love Spicy Pumpkin Soup
- Make the best use of your fall pumpkins!
- This recipe is healthy, Vegan, Keto, and Gluten Free.
- Quick to make and easy to make.
- It freezes well for up to 3 months.
How to Roast a Pumpkin
Choose the best variety of pumpkin. For this recipe, you can use a small field pumpkin. However, the best pumpkins for baking are sugar pumpkins. (They are also known as sweet pumpkins or pumpkin pie pumpkins.) If you compare sugar to field pumpkins, sugar pumpkins are smaller, sweeter, and much less watery and stringy. They’re easier to cook with because they are more like butternut squash but still have a pumpkin taste. One sugar pumpkin will equal about one can of pumpkin puree.
Preheat your oven to 400 degrees and cover a baking sheet with parchment paper or tin foil.
Halve and deseed the pumpkin. Sugar pumpkins are small enough that they are easy to cut in half. At this point, scoop out the seeds and set aside for later. Next, slather the flesh of the pumpkin in olive oil. Add salt and pepper and a sprinkle of garlic powder or salt.
Roast. Place the pumpkin halves face down on the baking sheet. Roast them in the oven for roughly thirty-forty minutes. To test if they are done, a fork should easily go through the flesh and peel it backwards.
How to make the perfect Roasted Pumpkin Soup
- Roast the pumpkin.
- Chop the onion into small dices and mince garlic cloves. Then, add a tablespoon of olive oil into a large skillet or saucepan (it should be big enough to contain the whole soup), and sauté the chopped onion until translucent. Next, stir in minced garlic and cook until fragrant.
- Add pumpkin pulp, shredded ginger, cayenne pepper, salt, ground black pepper, and vegetable broth. Stir to combine and bring it to boil. Then, reduce heat and simmer, covered, for 20 minutes. Stir occasionally to avoid the soup burning on the bottom of the pan.
- Next, use a hand mixer to blend the soup into a creamy and smooth consistency. You could also use a jar blender. Finally, add some extra broth or water for a thinner soup, or simmer it without a lid to thicken it.
- Serve it warm with some cream and a slice of bread on the side. Yum!
Frequently asked Questions about Roasted Pumpkin Soup
What are Sugar Pumpkins?
Sugar pumpkins are the most commonly used pumpkin for baking. Compared to field pumpkins, sugar pumpkins have a softer, sweeter, and less stringy flesh that makes them ideal to use in recipes. They are part of the squash family and when used in soups can be traded out for butternut squash because the texture and flavors are similar. However, sugar pumpkins are most often used in baking which would include pumpkin pie, pumpkin cookies, and pumpkin breads.
Is Pumpkin Soup healthy for you?
Like other squashes, the calories of one cup of pumpkin are low (49), while the vitamin content is high. Pumpkins are especially high in beta-carotene which turns into vitamin A. One cup will equal 245% RDI. They also contain vitamin C, Potassium, B2 and iron. Pumpkins also contain antioxidants that neutralize free radicals in your cells and keep them healthy. Pumpkin soup is a great way to capitalize on all of the health benefits you can receive from eating pumpkins.
Roasted Pumpkin Soup
Ingredients
- 1 sugar pumpkin small
- 1 tbsp olive oil
- 1 onion yellow
- 1 tsp salt
- 4 cloves garlic
- 1 tbsp ginger fresh and shredded
- 1/2 tsp pepper black ground
- 2 cups vegetable broth
- 1/2 tsp pepper cayenne
Instructions
- Preheat oven to 400 degrees.
- Chop pumpkin in half. Scoop out seed content. Slather with olive oil and add salt and pepper. Roast face down on a baking sheet for 30-40 minutes or until fork tender.
- Spoon out pumpkin flesh into a bowl and set aside.
- Dice onion and mince garlic cloves.
- Add a tablespoon of olive oil to a large skillet. Sauté onion until translucent. Add garlic. Cook until fragrant.
- Add pumpkin pulp, ginger, cayenne pepper, salt and pepper, and vegetable broth to the pan. Stir and bring to a boil.
- Reduce heat and simmer covered for 20 minutes, stirring occasionally.
- Use a hand mixer or blender to blend the soup into a smooth consistency. Add extra broth if you prefer a thinner consistency.
- Serve it warm with heavy cream or (vegan) coconut cream, your choice of garnish, and a slice of bread.
Optional Garnishes
- Heavy Whipping Cream, (vegan) coconut cream, a drizzle of olive oil, fresh herbs (parsley, rosemary, thyme, cilantro), pumpkin seeds.
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