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Pumpkin Soup with pumpkin oil and pumpkin seeds

Pumpkin Soup with Fresh Pumpkin

Jack Slobodian
This pumpkin soup is creamy, flavorful, and perfect for cool fall days. The recipe uses only a handful of ingredients and emphasizes the natural sweetness of roasted pumpkin.
5 from 4 votes
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Prep Time 10 minutes
Cook Time 1 hour
Total Time 1 hour 10 minutes
Course Soup
Cuisine American
Servings 4 People
Calories 71 kcal

Equipment

Ingredients
 
 

  • 2.2 lbs Pumpkin (unpeeled weight)
  • 2 cups Vegetable stock (16 oz)
  • Freshly grated nutmeg to taste
  • Sea salt to taste
  • Freshly cracked black pepper to taste

Garnish (optional)

Instructions
 

Roast the Pumpkin:

  • Preheat the oven to 400°F (203°C).
  • Cut the pumpkin in half from top to bottom. Scoop out the seeds and fibrous strands (the stringy bits).
  • Place the pumpkin halves on a baking tray lined with baking paper. Brush with olive oil and season with salt and black pepper.
  • Roast for 35–45 minutes, or until the flesh is tender.

Prepare the Stock:

  • In a large pot, bring the vegetable stock to a boil, then turn off the heat and cover with a lid.

Blend the Soup:

  • Scoop the roasted pumpkin flesh into a food processor.
  • Add 1 cup of stock and blend until smooth. Once smooth, add the remaining stock and blend again until fully incorporated. Season with freshly grated nutmeg.

Simmer and Adjust:

  • Transfer the soup back to the large pot.
  • Simmer over medium-low heat for 10–15 minutes, stirring occasionally, until the desired consistency is reached.
  • Season to taste with salt, black pepper, and additional nutmeg if needed.

Serve:

  • Ladle the soup into bowls and garnish with toasted pumpkin seeds and a drizzle of pumpkin oil.
  • Serve fresh from the pot with toasted pumpkin seeds and a drizzle of pumpkin oil.

Notes

Pumpkin: Use a firm, sweet variety like sugar pumpkin, kabocha, or butternut squash for a rich flavor and creamy texture. Avoid watery pumpkins, as they can make the soup too thin.
Stocks: Vegetable stock keeps the recipe vegetarian, while chicken stock adds a deeper savory flavor.
Storage: Store in an airtight container in the refrigerator for up to 4 days or freeze for up to 3 months. Thaw overnight in the fridge before reheating.
Serving Suggestions: Garnish with toasted pumpkin seeds or a drizzle of pumpkin oil for extra flavor and texture. Serve with crusty bread, a sandwich or a side salad for a complete meal.

Nutrition

Calories: 71kcalCarbohydrates: 18gProtein: 3gFat: 1gSaturated Fat: 1gSodium: 503mgPotassium: 850mgFiber: 1gSugar: 8gVitamin A: 21549IUVitamin C: 23mgCalcium: 53mgIron: 2mg
Made this recipe?I’d love to hear what you thought in the comments.