Creamy Roasted Pumpkin Soup


If there’s one thing we all love on a crisp fall day, it’s a nice warm bowl of soup!

If there’s one thing I love as a Dietitian, it’s finding ways to make vegetables delicious and exciting!

Eating foods that are in season is a great way to keep your meals exciting and fresh all year long. Pumpkin is just one of those great fall ingredients that we can’t get enough of when the cooler weather hits, and whether it’s canned, fresh, or baked in a pie just sign me up!

I love using canned pumpkin puree in my baking and breakfast recipes (because as much of a cooking champ as I am, there is NO WAY I’d be getting up even earlier than I already do to roast a pumpkin for breakfast!)

But, when it comes to making a soup like this one, a fresh roasted pumpkin is absolutely the way to go. It might seem intimidating at first, but I promise you roasting a whole pumpkin is simple, and totally worth the few minutes it takes to prep.

The secret ingredient in this tasty soup is actually carrots! I love adding carrots to pretty much all my veggie based soups because they add a beautiful bright color, and lend a great natural sweetness to the final dish. Roasting them ahead of time alongside the pumpkin brings out all the beautiful rich flavours and takes your soup from good to “mmmmmmm!”

To make my soup nice and creamy I used heavy cream, but if you’re making a vegan version you can skip the cream altogether, or use a plant-based alternative. Either way this soup is sure to be a hit!

Creamy Roasted Pumpkin Soup

  • Prep time: 90 minutes (plus additional time to simmer)


  • 1 small pie pumpkin (about 12″ in diameter). Be sure not to purchase a carving pumpkin! The flesh is much thinner and stringier on the carving pumpkins so be sure to get a pie pumpkin.
  • 4 medium carrots, sliced into chunks
  • 1 whole onion, sliced into chunks
  • 2 tbsp canola oil or canola oil
  • 5-6 cups chicken or veggie broth
  • 1 cup heavy cream
  • 1 sprig fresh sage
  • 1 sprig fresh or dried rosemary
  • 1″ cinnamon stick
  • Salt and pepper to taste

Step 1: Roast the veggies

1. Preheat oven to 350F.

2. Cut pumpkin into thick slices, scooping out the seeds but leaving the rind on (it’s much easier to remove after roasting). Place slices on baking sheet and brush with a little oil.

3. Place carrots and onion into another baking sheet and drizzle with oil, tossing to coat evenly.

4. Bake vegetables at 350F for about 30 minutes or until they’re starting to brown and easily pierced with a fork. After removing from oven allow pumpkin to cool enough so you can handle it.

Roasty goodness!

5. Scoop cooked pumpkin out of rind with a spoon (or get in there and use your hands!)

Step 2: Make Your Soup!

6. Place veggies and broth into large pot (or slow cooker). Using an immersion blender, puree ingredients until smooth.

7. Place rosemary and cinnamon stick in a loose tea bag or a little cheesecloth and tie it up to make a spice sachet. This will allow the flavours of the spices to infuse into your soup without leaving little bits of rosemary behind.

8. Add spice sachet, sage, and cream to your soup. Stir to combine.

9. Let soup simmer for at least 30 minutes, but letting it cook for longer will allow even better flavours to develop. Taste your soup periodically and remove spice sachet when you start to detect a little cinnamon flavour to avoid it becoming overpowering. When you’re satisfied with the flavour remove the sage and add salt and pepper to taste.

10. Enjoy! I garnished mine with a sprinkle of nice crunchy pumpkin seeds, and attempted a little swirl of cream (not the prettiest unfortunately!) but perhaps your technique will be better than mine!

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