Pumpkin Soup Recipe
Easy savory roasted pumpkin soup with fresh pie pumpkin, simmered in broth with vegetables and warm spices, and pureed until smooth and creamy.
Servings: 6 servings
Ingredients
- 1 3-4-pound sugar pie pumpkin
- 2 tablespoons olive oil divided
- 1½ teaspoons salt divided
- ¼ teaspoon black pepper
- 1 large yellow onion chopped
- 2 large carrots chopped
- 2 celery stalks chopped
- 2 tablespoons fresh sage finely chopped
- ½ teaspoon cinnamon
- ½ teaspoon ground ginger
- 4 cups low-sodium vegetable broth
- ½ cup Whole Milk Greek yogurt
- Roasted pumpkin seeds for serving
Instructions
- Preheat the oven to 425°F. Line a baking sheet with parchment paper.
- Cut the pumpkin in half and scoop out the seeds. Rub the cut sides with 1 tablespoon olive oil and season with 1 teaspoon salt and black pepper. Place the pumpkin cut-side down on the prepared baking sheet. Roast for 35–40 minutes, until very tender. Set aside until cool enough to handle.
- Heat the remaining 1 tablespoon of olive oil in a large pot over medium heat. Add the onion, carrots, and celery and cook for 5–7 minutes, until softened.
- Scoop the pumpkin flesh into the pot and discard the skin. Add the sage, cinnamon, ground ginger, and remaining ½ teaspoon salt, and cook for 30 seconds, until fragrant.
- Add the vegetable broth, bring to a boil, then reduce the heat and simmer covered for 10 minutes.
- Remove the pot from the heat. Add the Greek yogurt, then blend with an immersion blender until smooth and creamy.
- Ladle into bowls and serve with roasted pumpkin seeds, if desired.
Notes
My Top Tip: Check the flesh before taking the pumpkin out of the oven. A fork should slide in easily, including through the thickest part. If it still feels firm, keep roasting so it scoops out easily and blends smoothly.
Storage: Store the cooled pumpkin 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 pumpkin soup will last for 2–3 months in airtight containers in the freezer. When you're ready to eat, thaw the soup overnight in the fridge and reheat it on the stovetop.
This recipe has been updated in October 2026, but if you like the original version, you can still find it here: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 the onion is translucent and the vegetables soften, about 10–12 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.
Nutrition
Serving: 1.5cups | Calories: 157kcal | Carbohydrates: 25g | Protein: 5g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Cholesterol: 3mg | Sodium: 690mg | Potassium: 1050mg | Fiber: 3g | Sugar: 10g | Vitamin A: 26542IU | Vitamin C: 27mg | Calcium: 104mg | Iron: 3mg
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