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Pumkin soup topped with chili flakes, parsley, pumpkin seeds and pepper.

Pumpkin Soup

This delicious and tasty roasted pumpkin soup recipe is full of flavors and perfect for fall. It is vegan, hearty and healthy for you too.
Course Soup
Cuisine Dairy-free, Gluten-free, Oil-free, Vegan, Vegetarian
Keyword Creamy, Healthy
Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Yield 4 servings


  • Blender


For the Pumpkin Soup

  • 2 white onions quartered
  • 2 garlic cloves
  • 1 medium-sized pumpkin
  • 3 carrots quartered
  • 1 cup (230 ml) coconut cream
  • 2 1/2 cups (590 ml) vegetable broth
  • 1 tsp grounded ginger
  • 1 tsp cayenne pepper

For the Toppings

  • parsley
  • pumpkin seeds crushed
  • chili flakes
  • salt and pepper


  • Prepare the veggies: Half and clean the pumpkin from the pumpkin seeds, then add it onto a baking tray. Using the same baking tray, add the white onions, garlic cloves and quartered carrots. Keep them oil-free or add a drizzle of olive oil, if you prefer.
  • Roast: Roast the veggies in the oven at 180°C (356°F) for about 25 minutes or until golden brown. Make sure to check on them regularly.
  • Blend: To a blender, add the roasted pumpkin, white onions, garlic, carrots along with the coconut cream, vegetable broth, grounded ginger and cayenne pepper. Blend until smooth.
  • Simmer: Add the soup to a large pot and let it simmer for about 5 more minutes.
  • Add toppings: Divide the soup evenly into bowls and top with parsley, pumpkin seeds, chili flakes, salt and pepper. Serve warm and enjoy!