Roasted Pumpkin Soup with Roasted Garlic

Warm up with the rich, earthy flavors of Roasted Pumpkin Soup with Roasted Garlic—a comforting, dairy-free twist on classic autumnal fare. This velvety soup pairs perfectly roasted pumpkin with caramelized garlic for a deep, smoky sweetness, balanced by delicate hints of cinnamon and nutmeg. A splash of creamy coconut milk adds luxurious texture, while sautéed onions and carrots enhance its natural sweetness. Finished with a sprinkle of toasted pumpkin seeds and fragrant thyme, this immune-boosting vegan soup is not only simple to make but also bursting with cozy seasonal charm. Perfect for dinner parties or weeknight meals, it’s a must-try recipe for fall and winter!

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:50 mins

Total Time:65 mins

Servings: 4

Ingredients

• 4 cups (cubed, peeled) Pumpkin
• 1 whole head Garlic
• 3 tablespoons Olive oil
• 1 large (diced) Yellow onion
• 1 medium (peeled and diced) Carrot
• 4 cups Vegetable stock
• 1 cup Coconut milk (unsweetened)
• 0.5 teaspoons Ground cinnamon
• 0.25 teaspoons Ground nutmeg
• 1 teaspoons Salt
• 0.5 teaspoons Black pepper
• 0.25 cup (toasted, for garnish) Pumpkin seeds
• 4 sprigs (for garnish) Fresh thyme

Directions

Step 1

Preheat your oven to 400°F (200°C).

Step 2

Spread the cubed pumpkin on a baking sheet and drizzle with 2 tablespoons of olive oil. Toss to coat, then spread into an even layer.

Step 3

Slice the top off the head of garlic to expose the cloves. Drizzle with 1 tablespoon of olive oil, wrap the garlic in aluminum foil, and place it on the baking sheet with the pumpkin.

Step 4

Roast the pumpkin and garlic in the oven for 30–35 minutes, or until the pumpkin is tender and the garlic is soft and caramelized. Remove from the oven and set aside to cool.

Step 5

In a large soup pot, heat 1 tablespoon of olive oil over medium heat. Add the diced onion and carrot, and sauté for 5–7 minutes until softened.

Step 6

Squeeze the roasted garlic cloves out of their skins and add them to the pot along with the roasted pumpkin.

Step 7

Pour in the vegetable stock and bring the mixture to a simmer. Add the cinnamon, nutmeg, salt, and black pepper. Let it simmer for 10–15 minutes, allowing the flavors to meld.

Step 8

Remove the pot from heat and use an immersion blender to purée the soup until smooth. Alternatively, transfer the soup to a blender in batches, blending it until creamy.

Step 9

Stir in the coconut milk, adjusting the seasoning with additional salt and pepper if needed. Reheat the soup over low heat if necessary, but avoid boiling.

Step 10

Serve hot, garnished with toasted pumpkin seeds and fresh thyme sprigs for added texture and freshness.

Nutrition Facts

Serving size	(2515.8g)

Amount per serving	% Daily Value*
Calories	1957.0

Total Fat 127.3g	0%
Saturated Fat 62.4g	0%
Polyunsaturated Fat 14.2g
Cholesterol 0mg	0%
Sodium 4708.1mg	0%
Total Carbohydrate 185.7g	0%
Dietary Fiber 31.4g	0%
Total Sugars 57.8g
Protein 49.8g	0%

Vitamin D 0IU	0%
Calcium 628.1mg	0%
Iron 26.0mg	0%
Potassium 6578.9mg	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: 54.9%

Protein: 9.5%

Carbs: 35.6%