Pumpkin Soup

5 from 7 votes

This roasted pumpkin soup is a delicious and easy recipe that the whole family will love. Simple to make and packed with veggies for a healthy vegan meal.

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Tis delicious vegan pumpkin soup is one healthy and delicious recipe that’s so perfect for the fall. Made with roasted pumpkin and seasoned with cinnamon, sage, cayenne and maple syrup it’s a perfect recipe to get cozy with!

Ingredients & substitutions

  • Pumpkin: Use a smaller sugar pie pumpkin for this recipe. The pumpkin is roasted before the flesh is scooped out and this enhances it’s natural flavors.
  • Vegetables: To add more savory flavor and vitamins and minerals to this soup, we add in onion, celery, carrots and garlic.
  • Sage: The flavor of fresh sage adds a wonderful earthy and herby flavor to the soup. Thyme or rosemary would also work well in this recipe.
  • Seasonings: Cinnamon, cayenne, salt and pepper.
  • Broth: To keep this pumpkin soup plant-based we use vegetable broth. If not vegan, chicken stock can be used.
  • Maple syrup: Just a little maple syrup adds a hint of complex sweetness to the soup. Honey can be used, or some brown sugar instead.
  • Apple cider vinegar: The sharpness of this vinegar helps to balance out the sweetness of the maple syrup and cinnamon. Rice wine or white wine vinegar can also be used.
Ingredients to make the recipe

How to make pumpkin soup

roast the pumpkin

  • Cut the pumpkin in half and remove the seeds.
  • Season the flesh with oil and salt.
  • Place cut down on a baking sheet.
  • Pierce the skin with a fork and roast.
4 image collage to show how to clean the pumpkin seeds from a small pumpkin and then roast it

Cook the Pumpkin and soup

  • Soften the vegetables in a large pan.
  • Add the pumpkin flesh and seasonings to the pot.
  • Pour in the stock.
  • Simmer and blend.
4 image collage to show how to make the soup in one pot

Tips for making the soup

  1. Cut the pumpkin in half and pierce the skin. If you roast a pumpkin whole it will take longer and you need to pierce the skin so that the steam doesn’t build up. If it does the pumpkin can explode in your oven and thee will be a big mess to clean up!
  2. The pumpkin should be fork tender once roasted. 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.
  3. Soften the vegetables well before adding the other ingredients. Softening them will bring out and enhance their natural flavors. If you cook them fully in the stock your soup on’t be as flavorful.
  4. Make it your own. You can easily add different seasonings and vegetables to soup your tastes. Red bell peppers would make a wonderful addition, or add more cayenne if you like things spicy. For a creamier soup, once blended you could stir in a little coconut milk.

Frequently asked questions

Can you make this recipe with canned pumpkin puree?

A sugar pie pumpkin will yield around 2 cups of flesh, about the same as a can of pumpkin puree. I prefer to use a roasted pumpkin for this recipe, but for ease and convenience a can will do the job nicely. Use a pure pumpkin puree that has no sugars or spices added.

How long does it keep?

This pumpkin soup if perfect for make ahead meals. It will keep well in the fridge for around 5 days and can be reheated on the stovetop to serve, or in the microwave. Let the soup cool fully before storing in an air tight container.

Can you freeze it?

Because this soup is dairy-free, it freezes beautifully and will keep well for up to 6 months, so be sure to make a double batch! Allow to to thaw in the fridge overnight before reheating.

Close up shot of the pumpkin soup topped with pumpkin seeds and sage leaves

This delicious pumpkin soup is packed full of healthy ingredients and is the perfect way to warm up this fall. Serve alongside some crusty bread for a hearty family meal.

More soup recipes:

If you try this healthy-ish feel good Pumpkin Soup recipe or any other recipe on Feel Good Foodie, then don’t forget to rate the recipe and leave a comment below! It helps others who are thinking of making the recipe. We would love to hear about your experience making it. And if you snapped some shots, share it on Instagram so we can repost on Stories!

How to Make Pumpkin Soup

This roasted pumpkin soup is a delicious and easy recipe that the whole family will love. Simple to make and packed with veggies for a healthy vegan meal.
5 from 7 votes
Servings 4 servings
Course Soup
Calories 235
Prep Time 15 minutes
Cook Time 1 hour
Total Time 1 hour 15 minutes


  • 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 finely chopped fresh sage plus leaves for garnish
  • ½ teaspoon cinnamon
  • teaspoon cayenne pepper
  • 4 cups vegetable broth
  • 2 tablespoons maple syrup
  • 1 teaspoon apple cider vinegar


  • 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.


Storage: The cooled soup will keep well in the fridge for up to 5 days and in the freezer for 6 months.


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.

Cuisine American
Course: Soup

Photo Credit: Erin Jensen

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