Looking for a healthy way to enjoy all of the pumpkin flavors without adding unwanted junk to your diet? This roasted pumpkin soup is sure to please your cravings, and leave your family requesting more. It’s perfect for cool fall evenings and will keep you warm all winter long!
Why this recipe is amazing:
- I love soups. They are one of the healthiest and most complete meals you can make. Take some protein, cook it up with some organic veggies, and add in some gut-healing bone broth and you have a wonderful, nourishing meal!
- One of the easiest ways to make a soup delectable is to add roasted vegetables. Roasted veggies can take even the most bland soup and kick it up a notch with rich flavor.
- It’s bold and savory, and the flavors go so amazingly together. If you like to have a little spice in your meals, then adding a teaspoon of cayenne can be really delicious too! But I usually pass on that because the kiddos won’t eat it.
- This soup is great if you cook it in a big batch and freeze half for later. It will keep in a sealed container in the freezer for up to 3 months
- This soup is so easy to make, with minimal prep time and a pretty short cooking window.
I always prefer to buy local produce; because I know where it’s coming from and that it’s picked in the correct season to maximize nutrient density.
Too often, fruits and vegetables are grown in another country, picked before they are ripe, and then exposed to gas on their way to the United States to speed up the ripening process. This is unnatural, and doesn’t result in the highest quality produce.
However, if you don’t have a local farm to buy from, I highly recommend Misfits Market! It’s all organic, fresh picked produce from farms all around the country. (Get 25% off your first order with code COOKWME-QX6PHR.)
The Process
- Preheat oven to 425. Spray a baking sheet with olive oil.
- Put 1/4 cup of olive oil in a large ziploc bag, and add the pumpkin, salt & pepper.
- Shake it up to coat everything evenly, and spread the pumpkin on the baking sheet. Roast pumpkin in the oven for 20-30 minutes.
- Sautee the onion & garlic in 1/4 cup of olive oil until it’s translucent.
- Add the bone broth and water, and let it simmer.
- Once the pumpkin has been roasted, add it to the broth and onions, and simmer for 20 minutes.
- Finish with an immersion blender, and enjoy!
Notes from the cook
- During the fall season, you’ll be able to find good pumpkins. Just don’t use carving pumpkins, because they really aren’t bred for flavor or nutrition. If you can’t find good cooking pumpkins, you can use acorn or butternut squash as a substitute!
- If you want to make this soup even heartier (and you don’t need it to be Paleo), feel free to wash, skin, and chop up 3-4 yukon gold potatoes and add them to roast with the pumpkins.
- Want the soup to be extra creamy? Add in 1 cup of coconut cream (or heavy cream if you’re not paleo) and let it simmer a little bit. Then blend it with an immersion blender!
- This soup freezes very well! It’s perfect for making in bulk and saving some, or for meal prepping!
Here are some other soup recipes that you’ll love!
- Hearty Cabbage Bacon Soup
- Curried Butternut Squash Soup
- Chipotle Black Bean Quinoa Soup
- Paleo Taco Soup
Roasted Pumpkin Soup
Roasted Pumpkin Soup
Ingredients
- 3-4 small pumpkins cubed or sliced
- 1 onion diced
- 1 quarts of bone broth or veggie broth for vegan
- 1 quarts of water
- 1/2 cup olive oil
- 2 garlic cloves diced
- Salt & Pepper
Instructions
- Preheat oven to 425. Spray a baking sheet with olive oil. Put 1/4 cup of olive oil in a large ziploc bag, and add the pumpkin, salt & pepper. Shake it up to coat everything evenly, and spread the pumpkin on the baking sheet. Roast pumpkin in the oven for 20-30 minutes.
- Sautee the onion & garlic in 1/4 cup of olive oil until it's translucent. Add the bone broth and water, and let it simmer.
- Once the pumpkin has been roasted, add it to the broth and onions, and simmer for 20 minutes. Finish with an immersion blender, and enjoy!
Notes
- During the fall season, you'll be able to find good pumpkins. Just don't use carving pumpkins, because they really aren't bred for flavor or nutrition. If you can't find good cooking pumpkins, you can use acorn or butternut squash as a substitute!
- If you want to make this soup even heartier (and you don’t need it to be Paleo), feel free to wash, skin, and chop up 3-4 yukon gold potatoes and add them to roast with the pumpkins.
- Want the soup to be extra creamy? Add in 1 cup of coconut cream (or heavy cream if you’re not paleo) and let it simmer a little bit. Then blend it with an immersion blender!
- This soup freezes very well! It’s perfect for making in bulk and saving some, or for meal prepping!
Nutrition
Just like that! Y’all, this soup is delicious. And it’s pumpkin. And it’s totally a feel-good, warm you to your bones, savory and delicious autumn meal.
What’s your favorite healthy, non-sweet, real food pumpkin recipe to make when the weather gets cold?
Update Notes:
This post was originally written in September 2018. It was updated in January 2020.
Stopping by from Titus 2 Tuesdays because I love all things pumpkin. 🙂
This looks like an amazing soup recipe! I’m also happy to see that I can substitute the pumpkin with butternut squash. I was just looking for a butternut squash soup recipe yesterday!
Hope you get to try it, it’s so delicious! And I love it with squash too 🙂
OMG!!!
I’ve never had pumpkin soup before. In fact, I’ve never even heard of it, but all I can ask is whyyyyyy.
I love pumpkin so so sooooo very much. I wonder how it’d come out if I used a pumpkin/butternut squash blend. Yum! Thanks for sharing <3
Haha, it’s amazing! Just like a butternut squash soup, actually! I think it’d be amazing with a blend 🙂
My favorite pumpkin meal by far is a curry pumpkin soup. Take pumpkin and red pepper, cook till very soft in bone broth, add curry powder, hit with the immersion blender, add salt and eat!
Oh wow, that sounds delicious! I’ll have to try it with curry powder!
This soup looks delicious and so perfect for autumn.
Thanks girl! It’s so yummy. Hope you like it!
This is so wonderfully simple! Sometimes the simplest meals can be the best.
Simple is my favorite!
Sounds delicious! Especially for when it finally cools down around here …
Thanks Susan! It’s one of my favorite soups 🙂
I’ll confess….I’ve never made anything with pumpkins, except pie—and only then from a can. Maybe I should give it a shot this year!
This sounds easy and great for fall! I’ll have to try
Hope you like it!
This looks so yummy and easy to veganize! Thanks for sharing!
It’s so yummy! XO
This looks delicious! You can’t beat pumpkin or soup in the fall!
Any soup in the fall is such a great comfort food!
This sounds so yummy!
Thanks! It’s so good 🙂
I’ve never tried Pumpkin soup but the steps look simple. We eat pumpkin on a lot of things because my hubby LOVES it. This will be good to make.
Pumpkin is SO good for you! Hope he likes this soup!
This looks amazing! I absolutely love soups in the fall and now I’m adding this one to my list!
Thanks girl! Hope you love it!
Mmmmmm!!!! How have I never even thought of pumpkin soup?! This looks so mouthwatering, and I LOVE that you roasted the veggies beforehand. Nothing compares to that deep savory flavor of a good roast. Thanks for sharing! <3
Right?! Roasted veggies are SO delicious!
This recipe looks easy to make. I can definitely do it myself. I love squash soup.
It’s SO easy!
This sounds awesome! I did the Whole 30 and learned the wonderful benefits of bone broth. I also learned how much I love pumpkin. I’ll definitely be making this soon.
I’ve done the Whole 30 too! Bone broth is incredible, I have a crockpot bone broth recipe on here 🙂
I love soups as well. Especially on cold days. This sounds and looks delicious!!!
Soups are the best on cold days!
I think even I could do that!! LOL!
I think you can too, Liz! 🙂 So easy, delicious, healthy.
Hey,
Can I ask, do you peel your pumpkin before roasting?
Hi Joanna! I don’t really peel anything before roasting, it’s so much easier to get everything out of the skin after roasting. And with root veggies like potatoes, sweet potatoes, turnips, carrots, etc, we just eat the skin. But if you have the time, you can certainly peel the pumpkins first!
Hi! Do you use a white or yellow onion?
Hi Danielle! I usually buy the sweet yellow onions for all of my cooking, but you can use whatever onions you like!
Did you mean 1 cup of broth and water? 3 cups pumpkin with 4 cups broth and 4 cups water turned out SUPER watery…. I made it without thinking about the proportions and realize now it doesn’t make a lot of sense…
I’m so sorry! It should be 2 cups each. 4 cups total. Thanks for letting me know!
Or alternatively, up the pumpkin amount. I used 4 small cooking pumpkins this last round with the quart of each liquid and it came out perfect. I’ve updated the instructions. 🙂
I am sooo making this! I saw the message above about peeling, but does that mean you are taking the peel off before you add the pumpkin to the soup? If it is in cubes, that must be a tedious job. 😁
Thank you so much.
Hi carol- I peel the pumpkin before cubing it ☺️ hope you enjoy!!
You say 3 to 4 small pumpkins in the recipe, how many cups would that be. I have a large pumpkin and need to know if I have enough.
Thanks,
Christine
Probably about 4 cups? I’ll measure next time I make it ☺️
Thank you for your response.
Is this beef bone broth?
Use whatever bone broth you’d like! Sometimes I use beef, sometimes I use vegetable broth.
I love pumpkin soup. Now I can create my own pumpkin soup thanks to your recipe.