Sweet roasted pumpkin soup
Roasted Pumpkin Soup

Comforting, warming Roasted Pumpkin soup. This soup is a great recipe for colder months when you want a bowl of soup to warm you through. Roasting pumpkin, squash, onion and garlic in the oven gives this soup the sweet rich flavour that you don’t get from cooking this on the stove.

It is best to use smaller cooking pumpkin, Autumn squash and/or butternut squash for this recipe. Carving (Halloween) pumpkins are not ideal for soup as they are too fibrous and lack flavour.

Roasted Pumpkin Soup

Pumpkin Soup

Sweet roasted pumpkin soup
5 from 1 vote
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Course: Soups
Cuisine: British
Diet: Diabetic, Gluten Free, Low Fat, Vegan, Vegetarian
Keyword: butternut, pumkin, soup, squash
Free or Subscription Recipe: Free Recipe
Free from: coconut, dairy, eggs, gluten, nuts
Prep Time: 10 minutes
Cook Time: 1 hour 20 minutes
Total Time: 1 hour 30 minutes
Servings: 6 servings
Calories: 125kcal
Author: Jo Paterson


  • 1 kilogram pumpkin or squash
  • 2 large onion
  • 4 whole cloves of garlic
  • 500 ml vegetable stock or chicken stock
  • ½ teaspoon ground black pepper
  • 1 tablespoon olive oil
  • 6 teaspoon pumpkin seeds
  • 6 teaspoon double cream optional


  • Preheat the oven to 180°c fan
  • Cut the pumpkin or squash into large wedges. Remove the *seeds and fibrous flesh and place the wedges on baking tray
    *The seeds can be reserved for roasting separately if you wish
  • Cut the onions in half (leave the skin on) and place skin side up on the baking tray
  • Place the garlic cloves into the pan amoungst the pumpkin and onions
  • Drizzle with olive oil, sprinkle with salt and pepper and place in the middle of the oven to roast for 45-60 mins, or until the pumpkin flesh is cooked and has caramelised slightly at the edges. Test to see if the pumpkin is cooked by piercing the flesh with a knife. It should be soft, then set aside to cool
  • Prepare the stock and add to a saucepan
  • Once the pumpkin is cool enough to handle, scoop the flesh from the skin and add into the stock
  • Squeeze the roasted onion and garlic from the skins and place into the saucepan
  • Stir and bring the stock to a boil. Reduce the tempertaure to a rapid simmer and allow to cook for 10 minutes, for the falvours to infuse
  • Blend with a hand blender, or pour into a food processor to blitz the soup. Add more boiling water as necessary to achieve the desired consistency
  • Serve with some pumpkin seeds for extra pairing and a drizzle of cream (optional)


Avoid using carving (Halloween) pumpkins as they are very fibrous and lack flavour. This soup is best made with smaller cooking pumpkin and/or squash such as Autumn squash or butternut squash.
Cream can be added to this soup which will help pair it further, however, it is not necessary if you do not like or eat cream.
Avoid eating this soup with additional carbs such as bread as there is not sufficient protein and fat to help pair them.


Calories: 125kcal | Carbohydrates: 17g | Protein: 3g | Fat: 6g | of which saturates: 2g | Fibre: 2g | of which sugars: 7g