Roasted Pumpkin Soup

Jump to Recipe

This post contains affiliate links. This means I earn a small commission at no cost to you. You can view my affiliate disclosure here.

The perfect autumn soup recipe full of caramelized, roasted flavor. Top with roasted pumpkin seeds and fall spices, sip, and enjoy!

It's been awhile since my last post. A few months ago I had a baby and in the last month we moved into our house. So it has been a little busy and chaotic, but I have been eagerly waiting for the chance to get back to cooking up new recipes again. Actually, for the past month, my main computer has been boxed up, so I have a backlog of things to do including sharing some fall recipe favorites.

Another nice thing about our new house is that I have more cabinets and a functional, clean work area that I didn't have in my old place. Plus, we have a kitchen window now! If you follow me on YouTube, you may have noticed that our old kitchen had no windows, which honestly made it not the most inspiring place to work in. You don't realize how nice it is to have windows until you don't have them. In the near future, we are planning to do a few updates to the kitchen, but not a full renovation where it would be unusable for weeks.

This is my first new recipe post from our new home, and since it is fall, I always like to whip up a few pumpkin dishes. I'm really not a pumpkin spice person at all though (no offense if you are), but I do like eating seasonally because you get the freshest and most nutritious food that way.

Soups are also a great way to sneak in a little extra boost of nutrition. Most of the time, I like to use either chicken or beef bone broth in my soups for the heath benefits. However, you can easily swap chicken bone broth for your standard chicken broth. If you use a homemade chicken bone broth like mine that is made with apple cider vinegar, you may want to add the apple cider vinegar slowly and to taste in this recipe.

What You Will Need

1 sugar pie pumpkin (or two cups of pumpkin puree, see notes)

1 tbsp butter (or avocado oil if dairy free)

2 tbsp avocado oil

3-4 cloves garlic minced

1 medium yellow onion diced

1 cup chicken bone broth (homemade or store bought)

2-3 tbsp apple cider vinegar (adjust to taste)

½ cup heavy cream (or coconut cream if dairy free)

2 tsp garlic powder

1 tsp ground cinnamon

1 tsp ground nutmeg

2-3 tbsp green pumpkin seeds (optional)

salt to taste

How To Make Roasted Pumpkin Soup

Preheat the oven to 400°F.

Slice the pumpkin in half lengthwise. Scoop out the seeds and stringy center of the pumpkin. This is completely optional, but you can clean off those seeds, salt, and roast them alongside the pumpkin for a tasty snack

Cover the fleshy side of the pumpkin halves in melted butter or avocado oil and flip over onto a greased baking sheet. The butter makes the pumpkin super soft and tender.

Bake the pumpkin for 15-20 minutes or until a fork can easily mash the pumpkin flesh.

Meanwhile in a medium sized pot or dutch oven, sauté the onion and garlic in avocado oil until the onion has caramelized (this adds such a yummy flavor).

Then add in the chicken bone broth and deglaze the bottom of the pot.

Once the pumpkin is fully roasted, scoop out the pumpkin flesh into the pot.

Add in the apple cider vinegar (to taste), spices, and cream. Let it simmer for 5-10 minutes.

Blend the soup with an immersion blender (or you can pour it into a blender and blend) until creamy and smooth.

Spoon the soup into bowls and top with pumpkin seeds before serving. If you have the time, roasted pumpkin seeds taste the best.

If you make this recipe, be sure to leave me a star rating and a comment below. Share what you made and tag me on Instagram @keepingitholistic! For more scratch-made recipes and natural living tips, subscribe to my newsletter and follow me on YouTube and Instagram!

📖 Recipe