Pumpkin Garlic Soup

Warm your soul with the rich and velvety flavors of Pumpkin Garlic Soup—a cozy, comforting dish that's as nourishing as it is delicious. This easy-to-make recipe showcases caramelized roasted pumpkin and sweet, mellow roasted garlic as its star ingredients, creating a soup that's both hearty and aromatic. Enhanced with sautéed onions, a touch of ground cumin and nutmeg for a subtle earthiness, and creamy accents from optional heavy cream or coconut milk, this soup is a perfect balance of flavor and texture. With a prep time of just 15 minutes and customizable garnishes like fresh parsley or crunchy pumpkin seeds, this gluten-free, vegan-adaptable recipe is ideal for fall dinners, holiday appetizers, or meal prep. Whip up a bowl of this seasonal favorite and savor the ultimate blend of autumnal comfort and vibrant flavor.

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 4 cups pumpkin (peeled, deseeded, and diced)
• 6 pieces garlic cloves (unpeeled)
• 1 medium yellow onion (diced)
• 2 tablespoons olive oil
• 4 cups vegetable broth
• 0.5 cup heavy cream or coconut milk (optional, for creaminess)
• 1 teaspoon ground cumin
• 0.5 teaspoon ground nutmeg
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons fresh parsley or pumpkin seeds (optional, for garnish)

Directions

Step 1

Preheat your oven to 400°F (200°C).

Step 2

Spread the diced pumpkin and unpeeled garlic cloves onto a baking sheet, and drizzle with 1 tablespoon of olive oil. Toss to coat evenly.

Step 3

Roast in the preheated oven for 20-25 minutes, or until the pumpkin is tender and slightly caramelized.

Step 4

While the pumpkin and garlic roast, heat the remaining 1 tablespoon of olive oil in a large pot over medium heat.

Step 5

Add the diced onion and sauté for 5 minutes, until softened and translucent.

Step 6

Once roasted, squeeze the garlic cloves to release the soft garlic into the pot with the onion. Add the roasted pumpkin as well.

Step 7

Pour the vegetable broth into the pot, and bring everything to a gentle simmer. Cook for 10 minutes to allow the flavors to meld together.

Step 8

Using an immersion blender or a countertop blender, purée the soup until smooth and creamy. If using a blender, work in batches if necessary.

Step 9

Return the soup to the pot over low heat. Stir in the heavy cream or coconut milk (if using), ground cumin, nutmeg, salt, and black pepper. Adjust seasonings to taste.

Step 10

Serve the soup hot, garnished with fresh parsley or pumpkin seeds for added texture, if desired.

Nutrition Facts

Serving size	(2268.3g)

Amount per serving	% Daily Value*
Calories	1392.2

Total Fat 80.9g	0%
Saturated Fat 34.2g	0%
Polyunsaturated Fat 5.5g
Cholesterol 134.1mg	0%
Sodium 4663.4mg	0%
Total Carbohydrate 150.2g	0%
Dietary Fiber 20.9g	0%
Total Sugars 52.6g
Protein 32.7g	0%

Vitamin D 0IU	0%
Calcium 521.7mg	0%
Iron 15.0mg	0%
Potassium 5406.9mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 49.9%

Protein: 9.0%

Carbs: 41.2%