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Roast Pumpkin Soup (without cream)

Pumpkin Soup Recipe

  • Author: Helen
  • Prep Time: 10
  • Cook Time: 50
  • Total Time: 1 hour
  • Yield: 4 1x
  • Diet: Vegan


An easy and delicious roast pumpkin soup recipe without cream. The only dairy-free pumpkin soup recipe you will ever need.

Serves 4.  Use the scaling buttons below to double or triple the quantity.


  • 1 kg or (35 oz) pumpkin (peeled and chopped into 2.5cm or 1 inch cubes)
  • 3 tablespoons olive oil
  • 1/4 teaspoon salt
  • 1/2 teaspoon ground black pepper
  • 1 medium white onion - finely chopped
  • 3 garlic cloves - crushed  
  • 1/2 teaspoon ground nutmeg
  • 2 tablespoons honey
  • 500ml (or 2 cups) vegetable stock
  • 2 tablespoons green pumpkin seeds (optional)


  1. Heat your oven to 180 C/350 F 
  2. Cut, peel and chop the pumpkin into 2.5cm cubes
  3. Place the chopped pumpkin in a couple of roasting trays and add 2/3 of the olive oil, salt and pepper evenly between them. (note 1)
  4. Bake the pumpkin in the oven for 40 minutes, turning halfway. (note 2)
  5. Cook the onion with the remaining olive oil on a low/medium heat until soft (note 3)
  6. Add the crushed garlic and cook for 1 minute
  7. Add the pumpkin to the pan when roasted (note 4)
  8. Stir in the ground nutmeg and honey.
  9. Pour in the vegetable stock and simmer on a low/medium heat for 15 minutes
  10. Turn off the heat and leave to cool for 10 minutes before adding to the blender
  11. Purée in a blender until smooth
  12. Pour the puréed pumpkin soup back into the pan, adjust seasoning as desired and add water if too thick (note 5)
  13. (Optional) Toast the pumpkin seeds on a medium/high heat for a few minutes until they begin to brown. (note 6)
  14. Serve and enjoy with some fresh crusty bread!


  1. I use my hands to ensure the pumpkin is evenly covered with oil, salt and pepper.
  2. Turning the pumpkin after 20 minutes is recommended for even roasting
  3. Place a lid on the pan to speed this up and keep the onions moist
  4. The pumpkin is ready when it's soft and you can easily put a fork through it
  5. It's likely that the soup will be very thick and you'll need to add a little water to bring it to the desired consistency. Remember to add little-by-little here - you can always add more but you can't take it out!
  6. Pumpkin seeds are toasted when they turn brownish and start to pop
  • Category: Soup
  • Cuisine: Western


  • Serving Size: 1
  • Calories: 213
  • Sugar: 15g
  • Sodium: 303mg
  • Fat: 11g
  • Saturated Fat: 2g
  • Unsaturated Fat: 9g
  • Trans Fat: 0g
  • Carbohydrates: 29g
  • Fiber: 2g
  • Protein: 8g
  • Cholesterol: 0g

Keywords: easy roasted pumpkin soup