Creamy Roasted Pumpkin Soup with Rosemary

Ingredients

• 500 gPumpkin, peeled and diced
• 125 g (1 cup)Onion, diced
• 4–5 clovesGarlic
• 10–12Whole almonds
• 10–12Whole cashew nuts
• 15 ml (1 tablespoon)Honey
• 22.5 ml (1½ tablespoons)Olive oil
• 1 sprigRosemary
• 1 teaspoonSalt
• 1 teaspoonPepper
• 250 ml (1 cup)Milk
• 375 ml (1½ cups)Stock or water
• 15–30 ml (1–2 tablespoons), optionalCream, for drizzling

Instructions

1. 1

   Preheat the oven

   Heat the oven to 180 °C (350 °F).

2. 2

   Roast the vegetables

   Arrange the pumpkin, onion, garlic, cashews and almonds on a baking tray. Drizzle them evenly with the olive oil and honey, season with salt and pepper, and place the rosemary on top. Bake for 50–60 minutes, until the pumpkin is soft.

3. 3

   Blend the soup

   Put all the roasted ingredients in a blender with the milk and stock or water. Blend until smooth, adding a little more liquid if needed to adjust the consistency. Serve warm with a drizzle of cream, if using.

What is roasted pumpkin soup?

Pumpkin soup is a familiar autumn and winter dish in American home cooking, made by blending cooked pumpkin into a smooth, savoury bowl. This version roasts the pumpkin with onion, garlic, nuts, honey and rosemary before blending.

Roasting softens the vegetables and gives them a browned, sweet edge, while the milk and nuts help create a creamy texture. The result is a warming soup that needs little more than a drizzle of cream to finish.

Nutrition and macros by portion

The nutrition label shows one serving as written: 193 calories, 5g protein, 23g carbs, 10g fat.

The pumpkin and honey provide most of the carbohydrates, while the olive oil, nuts, milk and optional cream contribute fat. Milk and nuts also provide some protein. Pair a bowl with a source of protein, such as beans or a suitable sandwich filling, for a more balanced meal.

Why roast the ingredients first?

Pumpkin: cut it into similarly sized pieces so they soften at roughly the same pace. The recipe uses peeled, diced pumpkin, which is ready to roast and blend.

Onion and garlic: roasting them alongside the pumpkin mellows their flavour. Keep the garlic cloves on the tray with the other ingredients.

Nuts: almonds and cashews roast with the vegetables and are blended into the soup, contributing to its creamy body.

Getting the roasting right

Even coating: spread the oil and honey over the tray ingredients, then season with salt and pepper and add the rosemary. This helps the flavourings reach the vegetables and nuts.

Softness: roast at 180 °C for 50–60 minutes, checking that the pumpkin is soft before taking the tray out. The recipe gives tenderness, rather than a specific browned colour, as the cue for blending.

Blending to a smooth texture

Liquid: blend the roasted ingredients with the milk and stock or water. Add a little extra liquid if the soup is thicker than you like.

Smoothness: blend until the mixture is even, with no noticeable pieces of pumpkin or nuts. If your blender is small, work in batches and combine the soup afterwards.

Choosing the milk and finish

Milk: it brings the blended soup together with a mild, creamy flavour. For a vegan version, the recipe suggests swapping it for coconut milk.

Cream: the optional drizzle adds a richer finish. Leave it off if you prefer the soup without a creamy topping.

Serving the soup

Serve the soup warm once it has been blended, with a little cream on top if you like. It can work as a light meal or as a first course.

For a more substantial plate, serve it with bread or a sandwich. A simple green salad alongside can add a fresh contrast to the soup’s soft texture.

Recipe notes & tips

• Cut the pumpkin into even-sized dice so it softens at a similar rate.
• Check the pumpkin for softness after 50 minutes and continue roasting if needed.
• Use stock for a more savoury flavour, or water for a lighter-tasting base.
• Blend in batches if your blender cannot comfortably hold all the roasted ingredients and liquid.
• Add extra stock or water gradually so you can control the final thickness.
• Swap the milk for coconut milk to make the soup vegan, as suggested in the recipe description.

Variations

• Vegan version: replace the milk with coconut milk and leave off the optional cream.
• Water base: use water instead of stock for a milder flavour.
• Creamy finish: add the optional cream as a drizzle just before serving.
• Thicker soup: start with the listed liquid and add extra only if needed after blending.
• Lighter topping: serve without the cream drizzle.

Common mistakes to avoid

• Uneven pumpkin pieces: cut them to a similar size so they soften more evenly.
• Stopping too early: roast until the pumpkin is soft, allowing up to 60 minutes.
• Adding all extra liquid at once: blend first, then adjust the consistency a little at a time.
• Overfilling the blender: blend in batches if needed to avoid crowding it.
• Skipping the seasoning: add the listed salt and pepper before roasting so they season the ingredients.

How to store

Refrigerate leftover soup in a covered container and use within 3 days. Reheat gently in a pan, stirring occasionally, or microwave until hot throughout; add a splash of stock or water if it has thickened.

Frequently asked questions