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Roast Pumpkin Soup (without cream)
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5 from 1 vote

Pumpkin Soup Without Cream (Easy, Dairy-Free & Vegan)

An easy and delicious roast pumpkin soup recipe without cream. The only dairy-free pumpkin soup recipe you will ever need.
Prep Time10 minutes
Cook Time50 minutes
Course: Main Course, Soup
Cuisine: American
Diet: Vegan, Vegetarian
Servings: 4
Calories: 266kcal
Author: Helen

Equipment

Ingredients

  • 1 pumpkin weighing 35 oz/1kg (peeled and chopped into 1 inch/2.5cm cubes)
  • 3 tablespoons olive oil
  • ¼ teaspoon salt
  • ½ teaspoon ground black pepper
  • 1 medium white onion finely chopped
  • 3 garlic cloves minced/crushed
  • ¼ teaspoon ground nutmeg
  • 1 tablespoon honey
  • 500 ml vegetable stock
  • 2 tablespoons green pumpkin seeds
US Customary - Metric

Instructions

  • Heat your oven to 180 C/350 F
  • Cut, peel and chop the pumpkin into 1 inch/2.5cm cubes
  • Place the chopped pumpkin in a couple of roasting trays and add ⅔ of the olive oil, salt and pepper evenly between them. (note 1)
  • Bake the pumpkin in the oven for 40 minutes, turning halfway. (note 2)
  • Cook the onion with the remaining olive oil on a low/medium heat until soft (note 3)
  • Add the garlic and cook for 1 minute
  • Add the pumpkin to the pan when roasted (note 4)
  • Stir in the ground nutmeg and honey.
  • Pour in the vegetable stock and simmer on a low/medium heat for 15 minutes.
  • Turn off the heat and leave to cool for 10 minutes before adding to the blender
  • Purée in a blender until smooth
  • Pour the puréed pumpkin soup back into the pan, adjust seasoning as desired and add water if too thick (note 5)
  • (Optional) Toast the pumpkin seeds on a medium/high heat for a few minutes until they begin to brown. (note 6)
  • Serve and enjoy with some fresh crusty bread!

Notes

  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
    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.
  5. The amount of stock required will vary depending on the water content of the pumpkin. Add more stock if needed to bring the soup to a pourable consistency. 
  6. Pumpkin seeds are toasted when they turn brownish and start to pop

Nutrition

Serving: 1 serving | Calories: 266kcal | Carbohydrates: 37g | Protein: 5g | Fat: 14g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 9g | Trans Fat: 0.003g | Sodium: 503mg | Potassium: 1256mg | Fiber: 3g | Sugar: 21g | Vitamin A: 29212IU | Vitamin C: 33mg | Calcium: 86mg | Iron: 3mg