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Roasted Pumpkin Soup

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Roasted Pumpkin Soup is a velvety, flavorful autumn classic made with roasted pumpkin, carrots, garlic, and shallots blended into a creamy, comforting soup. It’s rich in nutrients, low in calories, and perfect for cozy fall meals.

Ingredients

  • 1 small sugar pumpkin, Red Kuri, butternut, or muscat squash (about 2 lbs), peeled and cubed
  • 2 carrots, peeled and chopped
  • 2 shallots or 1 red onion, quartered
  • 3 garlic cloves, peeled
  • 3–4 cups vegetable broth
  • 2 tbsp olive oil
  • 1/4 tsp ground cardamom (optional)
  • Salt and pepper to taste
  • 1 tbsp lemon juice
  • Optional toppings: plain yogurt or vegan yogurt, brown butter, roasted pumpkin seeds (pepitas), fresh herbs

Instructions

  1. Preheat the oven to 400°F (200°C).
  2. Arrange the pumpkin, carrots, shallots, and garlic on a baking sheet.
  3. Drizzle with olive oil, sprinkle with salt, pepper, and cardamom (if using), and toss to coat.
  4. Roast for 30–40 minutes, until vegetables are soft and lightly caramelized.
  5. Transfer roasted vegetables to a blender or large pot. Add 3 cups vegetable broth and blend until smooth, adding more broth if needed.
  6. Stir in lemon juice and adjust seasoning to taste.
  7. Serve hot with optional toppings like yogurt, brown butter, pepitas, and herbs.

Notes

  • Add a peeled apple or a splash of coconut milk for added sweetness and creaminess.
  • Include chili flakes for heat, or red lentils/white beans for protein.
  • Swap cardamom with cinnamon or nutmeg for a different fall flavor.
  • Use canned pumpkin for a quicker version—sauté garlic/onion before blending.

Nutrition

Find it online: https://recipesbyliza.com/roasted-pumpkin-soup/