Roasted Pumpkin Soup with Toasted Seeds
Pumpkin roasted until its edges caramelize, then blended with sweated onion, garlic, and stock into a velvety autumn soup. A swirl of cream and a handful of toasted seeds give every spoonful contrast, and the whole pot reheats perfectly all week.
- Course
- Soup
- Cuisine
- American
- Prep Time
- 20 min
- Cook Time
- 50 min
- Total Time
- 1 hr 10 min
Why This Recipe Works
Roasting the pumpkin or squash is what gives this soup depth. The browned edges contribute flavor that boiling cannot create, so spread the pieces out rather than crowding them into a deep pan where they are more likely to steam.
Blend until the soup is completely smooth, then adjust the consistency with stock rather than trying to predict the exact amount of liquid from the start. Different squash varieties contain different amounts of water, so the same measured quantity can produce a thicker or thinner pot.
Add cream near the end and keep the soup below a hard boil afterward. Gentle heat preserves the smooth texture. Taste again after adding the cream because dairy softens salt and acidity; a final pinch of salt or small splash of acid often brings the roasted flavor back into focus.
Variation Ideas
- Stir in coconut milk and red curry paste instead of cream.
- Add a roasted apple for a sweeter, brighter bowl.
- Top with crisp sage fried in brown butter.
- Blend in a roasted red pepper for color and a little smoke.
Ingredient Substitutions
- Sugar pumpkin
- Butternut or kabocha squash, same weight and roasting time
- Heavy cream
- Full-fat coconut milk, with red curry paste stirred in for warmth
- Chicken stock
- Vegetable stock to make the soup fully vegetarian
- Sage garnish
- Toasted pumpkin seeds, or crisp bacon if you eat it
Frequently Asked Questions
Can I use canned pumpkin instead?
You can, but you lose the roasted edges that give this soup its backbone. If you do, brown the onion harder and add a teaspoon of maple syrup to make up the caramelized sweetness.
How long will this soup last?
Five days refrigerated and 3 months frozen. Freeze it before adding the cream and stir the cream in when you reheat for the smoothest texture.
How should I reheat it?
Gently over low heat, stirring often; add a splash of stock if it has thickened in the fridge. Avoid a hard boil once the cream is in.
My soup is stringy — what happened?
Some squash varieties are fibrous. Blend a minute longer than feels necessary, then pass it through a sieve for a velvet texture.
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What to Serve With Roasted Pumpkin Soup with Toasted Seeds
Recipe Card
Roasted Pumpkin Soup with Toasted Seeds
By Gabriella
- Course
- Soup
- Cuisine
- American
- Prep Time
- 20 min
- Cook Time
- 50 min
- Total Time
- 1 hr 10 min
Ingredients
- 3 lbs pumpkin or kabocha squash, peeled and cubed
- 3 tbsp olive oil
- 1 onion, chopped
- 3 cloves garlic
- 1 tsp ground coriander
- 5 cups vegetable stock
- 1/2 cup heavy cream
- 1/2 cup pumpkin seeds
- Sea salt and black pepper
Instructions
- 1
Toss the pumpkin with olive oil, salt, and pepper and roast at 425°F for about 35 minutes, until the edges are browned and the flesh is completely tender.
- 2
Meanwhile, cook the onion in a large pot over medium heat until soft and translucent, then add the garlic and coriander and cook another minute until fragrant.
- 3
Add the roasted pumpkin and the stock, bring to a simmer, and cook for ten minutes so the flavors come together.
- 4
Blend the soup until entirely smooth, adding a splash more stock if it feels too thick, then stir in the cream and adjust the salt.
- 5
Toast the pumpkin seeds in a dry pan until they pop, and scatter them over each bowl with a final drizzle of olive oil.
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