Roasted Pumpkin Soup
Roasted Pumpkin Soup (with caramelized onions)
Roasted Pumpkin Soup (with caramelized onions)
Summers here on the Olympic Peninsula are mild, as they say, rarely reaching 70 degrees. One summer it was so “mild” that we named it Soup Summer, and I spent the entire summer making cozy pots of soup. One of my favorite creations was this oil-free creamy Roasted Pumpkin soup made with caramelized onions. Full of warm spices, it’s so flavorful, and really hits the spot on a cold drizzly day.
The easiest way, I’ve found, to roast a pumpkin, or other winter squash is to put it in the oven whole. No need to slice through that thick skin or scoop the seeds out. The tough outer skin protects the pumpkin from drying out while it cooks. After the pumpkin cools, the skin peels off easily. Then you can scoop the seeds out and puree the soft flesh in a blender with some veggie stock.
The real flavor bomb of this delicious plant-based soup is caramelized onions. It’s definitely worth the time to cook the onions until they are golden brown, slightly sticky, and caramelized. I use beet sugar in this recipe, but regular white sugar will work well too. Or use date sugar to keep it refined sugar-free.
This is a wonderful recipe for when the weather turns colder, and pumpkins are plentiful. Serve with roasted vegetables as a side or in the soup!
If you make this recipe, I’d love to hear how you enjoyed it in the ratings and comments below. It’s so fun to see your creations, as well, on Instagram. Please tag me @vegeta.full.
Ingredients
1 sweet pie pumpkin, 3½ - 4lbs. (about 4 cups)
3 tablespoons of white balsamic vinegar
5 tablespoons of beet sugar
2 large yellow onion, thinly sliced
4 garlic cloves, minced
2 cups of vegetable stock (divided)
One 13.5 fl. oz. (400 ml) can of full fat coconut milk
2 teaspoons of kosher salt (divided)
1 teaspoon of cinnamon
½ teaspoon of nutmeg
¼ teaspoon of cayenne pepper (more for spicy)
Makes 6 bowls
Method for making Roasted Pumpkin Soup (with caramelized onions)
Step One and Two:
1. Pre-heat oven to 425 F
2. Place the whole pumpkin (uncut and before scooping out) in the oven and roast at 425 F for 1 hour. When cool enough to handle, peel off the outer skin, and scoop out the seeds, leaving just the pumpkin flesh. This can be done ahead of time.
Step Three:
3. Add the vinegar and sugar to a soup pot and stir over medium-high heat until dissolved. Add the onions, garlic and 1 teaspoon of salt. Stir until well coated.
Step Four:
4. Sweat the onions until they become translucent. Continue to cook, stirring frequently, until the onions become golden brown, slightly sticky and have caramelized. This will take about 15 minutes total.
Step Five:
5. While the onions are cooking, add the roasted pumpkin flesh and 1 cup of vegetable stock to a large blender container. Blend until completely smooth and creamy.
Step Six and Seven:
6. Scoop the pumpkin puree into the soup pot with the onions and add the remaining 1 cup of vegetable stock and coconut milk, followed by the cinnamon, nutmeg, cayenne pepper and 1 teaspoon of salt.
7. Continue to stir until all the ingredients are incorporated and the soup is nice and hot.
Taste for seasoning and serve with roasted pumpkin seeds and a swirl of dairy-free crème fraiche.
Roasted Pumpkin Soup topped with pumpkin seeds and creme fraiche
Other savory dishes you might love:
Printable Recipe Card
Roasted Pumpkin Soup (with caramelized onions)
Ingredients
Instructions
- Pre-heat oven to 425 F
- Place the whole pumpkin (uncut and before scooping out) in the oven and roast at 425 F for 1 hour. When cool enough to handle, peel off the outer skin, and scoop out the seeds, leaving just the pumpkin flesh. This can be done ahead of time.
- Add the vinegar and sugar to a soup pot and stir over medium-high heat until dissolved. Add the onions, garlic and 1 teaspoon of salt. Stir until well coated.
- Sweat the onions until they become translucent. Continue to cook, stirring frequently, until the onions become golden brown, slightly sticky and have caramelized. This will take about 15 minutes total.
- While the onions are cooking, add the roasted pumpkin flesh and 1 cup of vegetable stock to a large blender container. Blend until completely smooth and creamy.
- Scoop the pumpkin puree into the soup pot with the onions and add the remaining 1 cup of vegetable stock and coconut milk, followed by the cinnamon, nutmeg, cayenne pepper and 1 teaspoon of salt.
- Continue to stir until all the ingredients are incorporated and the soup is nice and hot.
- Taste for seasoning and serve with roasted pumpkin seeds and a swirl of dairy-free crème fraiche.
Notes:
Serve with roasted vegetables as a side or in the soup!
Calories
236.01Fat (grams)
14.14Sat. Fat (grams)
12.38Carbs (grams)
27.86Fiber (grams)
2.72Net carbs
25.14Sugar (grams)
17.51Protein (grams)
3.43Sodium (milligrams)
940.86Cholesterol (grams)
0.00