Pumpkin Soup
Updated Oct 16, 2025
This roasted pumpkin soup is made with fresh pumpkin and carrots simmered in vegetable broth with warm spices, then pureed until smooth and creamy.
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Try My Pumpkin soup recipe!
I make this pumpkin soup every fall, usually after roasting a sugar pie pumpkin for something else and realizing I have extra. It’s smooth, a little sweet from the carrots, and has spice from cayenne and cinnamon to warm you up without being too much.
This pumpkin soup recipe is simple but tastes like it took all day. The roasted pumpkin gives it a deep flavor, and the maple syrup and apple cider vinegar at the end pull it all together.
Happy Cooking!
– Yumna
Pumpkin Soup Ingredients
- Pumpkin: Look for a small sugar pie pumpkin, if you can! Canned or homemade pureed pumpkin will work, too.
- Vegetables: I like to use celery, carrots, garlic, and yellow onion in this pumpkin soup recipe.
- Oil: I prefer olive oil, but any cooking oil will do!
- Seasoning: I flavor my soup with cinnamon, cayenne, salt, pepper, and fresh sage, but feel free to get creative with your spice blend.
- Broth: I like to use vegetable broth in this recipe, but chicken stock will work if you’re not making vegan soup!
- Maple syrup: I love the taste of maple syrup in this pumpkin soup, but honey or brown sugar would be good, too.
- Vinegar: Apple cider vinegar is my go-to for this recipe, but rice wine or white wine vinegar can also be used.
How to Make Pumpkin Soup
Make the Soup
Pumpkin Soup Recipe
This roasted pumpkin soup is made with fresh pumpkin and carrots simmered in vegetable broth with warm spices, then pureed until smooth and creamy.
Ingredients
- 1 3-4 pound sugar pie pumpkin
- 2 tablespoons olive oil divided
- 1 teaspoon salt plus more to taste
- Freshly ground black pepper to taste
- 1 medium yellow onion chopped
- 2 celery stalks chopped
- 3 carrots peeled and chopped
- 4 garlic cloves sliced
- 2 tablespoons fresh sage finely chopped, plus leaves for garnish
- ½ teaspoon cinnamon
- ⅛ teaspoon cayenne pepper
- 4 cups low sodium vegetable broth
- 2 tablespoons maple syrup
- 1 teaspoon apple cider vinegar
Instructions
- Preheat oven to 425°F and line a baking sheet with parchment paper.
- Halve the pumpkin and scoop out the seeds. Remove any flesh from the seeds and discard but save the seeds for roasting, if desired.
- Rub 1 tablespoon olive oil over the flesh of the pumpkin and season all over with salt. Place the halves cut side down on the prepared baking sheet and roast until knife tender, 35-40 minutes. Set aside to cool.
- Heat the remaining 1 tablespoon olive oil in a large heavy-bottomed pot over medium heat. Add onion, carrots, celery, and garlic to the pot. Stir to combine and season with salt and pepper. Cook, stirring occasionally, until onion is translucent and vegetables are softened, about 10 to 12 minutes.
- Once the pumpkin is cool enough to handle, scoop out the flesh and discard the skin.
- Add the pumpkin flesh, sage, cinnamon, cayenne pepper, and black pepper and mix to combine. Pour in the broth. Bring the mixture to a boil, then reduce heat to a gentle simmer. Cook until flavors have blended and all vegetables are extremely soft, 15 minutes.
- Stir in the maple syrup and apple cider vinegar and season to taste with salt and pepper. Use an immersion blender to blend the soup directly in the pot, or transfer the soup to a high speed blender and work in batches to purée.
- Serve the puréed soup with toasted pumpkin seeds and fresh sage, if desired.
Notes
- My Top Tip: Don’t forget to pierce your pumpkin skin! If you roast a pumpkin whole, you need to pierce the skin so that the steam doesn’t build up (if you don’t, your pumpkin just might explode!).
- Storage: Store this cooled soup in an airtight container in the fridge for up to 5 days. Reheat it on the stovetop over medium-low heat, stirring occasionally until it’s warmed through.
- Freezing: This soup will last for 2-3 months in air-tight containers in the freezer. When you’re ready to eat, thaw the soup overnight in the fridge and reheat it on the stovetop.
Nutrition
Calories: 235kcal, Carbohydrates: 41g, Protein: 6g, Fat: 8g, Saturated Fat: 1g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 5g, Sodium: 635mg, Potassium: 1447mg, Fiber: 5g, Sugar: 20g, Vitamin A: 36721IU, Vitamin C: 37mg, Calcium: 140mg, Iron: 3mg
Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used.
Did You Make This Recipe?
Recipe Tips
- Don’t forget to pierce your pumpkin skin. If you roast a pumpkin whole, you need to pierce the skin so that the steam doesn’t build up (if you don’t, your pumpkin just might explode!).
- Make sure your pumpkin is fork tender. Check your pumpkin after 35 to 40 minutes of roasting. Use a knife or fork to test the skin, it should be tender once cooked through. Let it cool a little before scooping out the flesh.
- Take tour time softening the vegetables. Softening your veggies will bring out and enhance their natural flavors. If you cook them fully in the stock, your soup won’t be as flavorful.
Serving Ideas
- Serve with bread. I like to sop up this soup with homemade pita, fresh dinner rolls, or my fluffy air fryer bread.
- Add a side salad. For a soup-salad combo, I love pairing this pumpkin soup with a classic garden salad, butternut squash quinoa salad, or my fall harvest salad.
- Eat with protein. This soup is a great side with roasted chicken, or my chickpea burgers.
FAQs
My soup is too thick. How can I adjust the consistency?
If your soup feels too thick, simply add a bit more vegetable broth or your preferred non-dairy milk (like almond or coconut milk). Add slowly and stir well until your soup is smooth.
The soup turned out watery. How can I fix it?
If your soup is too thin, you can let it simmer a little longer on the stovetop, so some of the liquid evaporates. You can also blend in some cooked potato, cauliflower, or even a bit more pumpkin puree to thicken it up.
Comments
Loved it! So creamy and delish! Must try
Thank you so much!