This roasted vegetable pumpkin soup is fall comfort in a bowl: pumpkin, carrots, red bell pepper, red onion and a whole bulb of garlic roast until caramelized, then get blended with coconut milk and warm spices into a silky, savory soup. It's easy to make, completely plant-based, and perfect with a thick slice of crusty bread.
What makes this soup special is the roasting. Instead of simmering raw pumpkin in broth, everything goes into the oven first, where the edges caramelize and the garlic turns soft and sweet. That extra step gives the finished soup a depth of flavor that tastes like it took all day, even though most of the cooking time is completely hands-off.
Key Ingredients & Substitutions
- Pumpkin. A small sugar pumpkin (also called a pie pumpkin) has sweet, dense flesh that roasts beautifully. Avoid large carving pumpkins, which are watery and bland. Butternut, kabocha or red kuri squash all work as swaps with no other changes.
- Carrots. They add natural sweetness and help give the soup its deep orange color. Sweet potato is a good substitute if you're out.
- Red bell pepper. Roasted red pepper adds a sweet, slightly smoky flavor and deepens the soup's gorgeous orange color. An orange or yellow bell pepper works just as well.
- Red onion. Roasted red onion turns jammy and mellow. A yellow onion works too, or use two shallots for a slightly milder flavor.
- Whole garlic bulb. Roasting a full head of garlic tames its bite and makes it creamy and sweet. Don't worry, the soup won't taste overwhelmingly garlicky.
- Coconut milk. Full-fat canned coconut milk makes the soup rich and creamy without any dairy. Light coconut milk works if you want a lighter soup, or use unsweetened oat milk or cashew cream for a more neutral flavor.
- Turmeric, cumin and onion powder. This simple spice trio adds warmth and a gentle earthiness that pairs perfectly with the sweet roasted vegetables. Swap the cumin for smoked paprika for a smokier bowl.
- Lemon juice. A squeeze of lemon at the end brightens everything up and balances the richness of the coconut milk. Lime juice works too.
- Vegetable stock. Use your favorite low-sodium vegetable broth, and add a little extra if you like a thinner soup.
How to Make Roasted Vegetable Pumpkin Soup
Prepare the pumpkin
Start by cutting the pumpkin in half right next to the stem and scooping out the seeds. Cut each half into wedges, then peel each wedge with a sharp knife or sturdy vegetable peeler and cut the flesh into bite-sized cubes. (Save the seeds for roasting if you like, they make a great crunchy topping.)
Roast the vegetables
Preheat the oven to 350°F (180°C) and line a large baking tray with parchment paper. Spread the cubed pumpkin, carrots, red bell pepper strips and red onion quarters on the tray, drizzle with olive oil and season with salt and pepper.
Slice the very top off the garlic bulb to expose the cloves, drizzle or spray it with a little oil, wrap it in foil and set it on the tray next to the vegetables. Roast for about an hour, until everything is soft and caramelized at the edges.
Blend and serve
Once the vegetables are cool enough to handle, transfer them to a blender or food processor. Squeeze the soft garlic cloves out of their skins and add them too, along with the coconut milk, turmeric, cumin, onion powder, lemon juice, the rest of the salt and pepper, and the vegetable stock. Blend until completely smooth.
Pour the soup into a saucepan and warm it over medium heat for a few minutes, stirring often. Taste, adjust the seasoning, and it's ready to serve.
Helpful Tips
Cut everything to a similar size. Pumpkin cubes and carrot pieces that are roughly the same size roast evenly, so you won't end up with some pieces charred and others still firm. Carrots take a little longer than pumpkin, so cut them slightly smaller.
Don't crowd the tray. Vegetables that are piled on top of each other steam instead of roasting, and you lose the caramelized flavor that makes this soup so good. If your tray is full, split everything between two trays.
Let the vegetables cool before blending. Hot liquids expand in a blender and can push the lid off. Let everything cool for 10 minutes, blend in batches if needed, and hold the lid down with a folded towel. If you'd rather skip the transfer, an immersion blender lets you blend right in the saucepan.
Adjust the texture at the end. This soup is naturally thick and velvety. For a silkier, restaurant-style result, a high-speed blender does the best job. Add more vegetable stock a splash at a time until it's as thick or thin as you like.
Season after blending. Roasted vegetables vary in sweetness, so always taste the finished soup before serving. A pinch more salt or an extra squeeze of lemon usually makes all the flavors pop.
Variations
- Add sweet potato. Swap one of the carrots for a small sweet potato for an even creamier, naturally sweeter soup.
- Make it spicy. Add a pinch of cayenne or a teaspoon of red curry paste when blending, and finish with chili flakes.
- Thai-inspired. Blend in a little fresh ginger and a spoonful of red curry paste, and swap the lemon juice for lime.
- Extra protein. Stir a can of drained white beans or chickpeas into the finished soup, or blend them in for an even creamier texture.
- Different squash. Butternut, kabocha or acorn squash all work in place of pumpkin, so you can make this soup well past pumpkin season.
- Herby version. Roast a few sprigs of fresh thyme or sage with the vegetables, then remove the stems before blending.
Serving Ideas
This soup is made for dunking, so serve it with plenty of good bread. Crusty whole-grain or rye bread is a classic, and homemade focaccia bread, vegan cornbread or warm vegan biscuits all make it a meal.
For toppings, drizzle each bowl with a swirl of coconut cream and finish with chopped chives, chili flakes, black pepper and a sprinkle of vegan parmesan or toasted pumpkin seeds. Crispy roasted chickpeas or baked tofu cubes make great crunchy "croutons" too.
To turn it into a heartier dinner, spoon the soup over cooked rice, quinoa or small pasta shapes, or serve it alongside a big green salad. It also makes a lovely starter for a fall or holiday meal.
Storing & Freezing
This soup is perfect for batch cooking. Let it cool, then transfer it to an airtight container and keep it in the refrigerator for up to 4 days. It will thicken as it sits, so stir in a splash of vegetable stock or water when you reheat it on the stove or in the microwave.
To freeze, portion the cooled soup into freezer-safe containers or bags, leaving a little room for it to expand, and freeze for up to 3 months. Thaw overnight in the fridge, then reheat gently on the stove over medium heat, stirring often, until warmed through. Give it a quick whisk if it looks slightly separated.
More Cozy Vegan Soups
If you loved this recipe, here are a few more you might enjoy:
- Vegan Butternut Squash Soup
- Vegan Spicy Pumpkin and Peanut Soup
- Sweet Potato Lentil Soup
- Cozy Vegan Soups for Fall and Winter
Recipe
Roasted Vegetable Pumpkin Soup
Equipment
- Baking tray
- Saucepan
Ingredients
- 1 small sugar pumpkin about 3 lbs, or 5 cups peeled and cubed
- 2 medium carrots peeled and chopped
- 1 large red bell pepper seeded and cut into strips
- 2 large red onions quartered
- 1 bulb garlic
- 2 tablespoon olive oil
- 1 teaspoon salt divided
- 1 teaspoon black pepper divided
- 1 cup coconut milk full-fat, canned
- 1 teaspoon ground turmeric
- 1 teaspoon ground cumin
- 1 teaspoon onion powder
- 1 large lemon juiced
- ½ cup vegetable stock plus more to thin
Instructions
- Preheat the oven to 350°F (180°C) and line a large baking tray with parchment paper.
- Cut the pumpkin in half next to the stem and scoop out the seeds. Cut each half into wedges, peel them with a sharp knife or sturdy vegetable peeler, and cut the flesh into bite-sized cubes.
- Spread the pumpkin, carrots, red bell pepper and red onion on the baking tray. Drizzle with the olive oil and season with ½ teaspoon salt and ½ teaspoon pepper, tossing to coat.
- Slice the top off the garlic bulb to expose the cloves, drizzle or spray it with a little oil, wrap it in foil and place it on the tray with the vegetables.
- Roast for about 1 hour, until the vegetables are soft and caramelized at the edges. Let cool for 10 minutes.
- Transfer the roasted vegetables to a blender or food processor. Squeeze the garlic cloves out of their skins and add them, along with the coconut milk, turmeric, cumin, onion powder, lemon juice, vegetable stock and the remaining ½ teaspoon salt and ½ teaspoon pepper. Blend until completely smooth, working in batches if needed.
- Pour the soup into a saucepan and warm over medium heat for 3 to 5 minutes, stirring often. Thin with more stock if you like, taste and adjust the seasoning, then serve topped with a swirl of coconut cream, chives and chili flakes.
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