Get cozy with a big bowl of Pumpkin Soup! Roasted pumpkin, onions and carrots are blended with warming spices—cinnamon, paprika and cumin—for a creamy, comforting soup. Finish with toasted pumpkin seeds and a dollop of sour cream.
Autumn recipes are all about warmth. Whether you crave baked pasta, a rich beef stew with polenta, or a smooth pumpkin soup, this Cinnamon Pumpkin Soup is an easy, seasonal favorite. It’s a great way to use fresh pumpkin or squash and turns the produce into a silky, fragrant soup brightened by a spoonful of sour cream and a sprinkling of toasted seeds.
Ingredients – what you need
This recipe uses simple ingredients: fresh pumpkin (or any squash), carrots, red onion, chicken or vegetable stock, olive oil, salt, pepper and warm spices. The spice mix—cinnamon, paprika, cumin and fennel seeds—gives the soup a layered, festive flavor.
How to make Pumpkin Soup – step by step
Preheat the oven to 400°F (200°C). Cut the pumpkin into large chunks, leaving the skin on, and remove the stringy flesh and seeds. Reserve the seeds if you plan to toast them.
Chop the carrots and red onion into medium-sized pieces and arrange them on a baking tray with the pumpkin. If necessary, use two trays to avoid overcrowding.
Sprinkle the vegetables with the spices, a pinch of salt and pepper, then drizzle with olive oil. Rub the oil and spices over everything so the pieces are evenly coated. Roast for 40–45 minutes or until tender.
Allow the vegetables to cool slightly. The pumpkin flesh will scoop out of the skin easily; remove it and transfer the pumpkin, carrots and onion to a large pot.
Add the stock to the pot, bring to a simmer and cook gently for about 10 minutes to let the flavors meld. Turn off the heat and blend with an immersion blender until completely smooth and creamy. Taste and adjust seasoning with salt and pepper.
Optional step – toasted pumpkin seeds
Rinse the reserved pumpkin seeds, then simmer them in salted water for 10 minutes. Drain and pat dry, toss with a little olive oil and a pinch of paprika, and spread on a tray. Roast at 400°F (200°C) for 5–10 minutes, until lightly golden. Use them to garnish the soup or enjoy as a snack.
Serving suggestions
Serve the soup with a dollop of sour cream or natural yogurt and a scattering of toasted pumpkin seeds. A large piece of crusty bread is ideal for dipping. For a heartier accompaniment, serve alongside rosemary focaccia or pumpkin-shaped bread rolls made with extra pumpkin.
Top tips and recipe FAQs
- Pumpkin – any cooking pumpkin or winter squash works well.
- Roasting – make sure the vegetables are well coated in oil so they roast evenly and don’t dry out. They’re done when a knife inserts easily.
- Stock – use low-sodium chicken stock or vegetable stock for more control over salt and to keep the soup vegetarian.
- Texture – if the soup is too thick, add extra stock or water to reach your preferred consistency.
- No immersion blender? – blend in batches using a countertop blender, filling no more than halfway with hot liquid and venting the lid slightly to release steam.
Yes. Use unsweetened canned pumpkin, and roast the carrots and onion separately. Add the canned pumpkin to the pot once the other vegetables are cooked.
Boiling seeds before roasting helps remove any residual pulp and makes the seeds easier to digest, as well as improving their texture when toasted.
Yes. This soup freezes well. Store in freezer-safe containers, then thaw completely before reheating.
More soup recipes you might like
- Roasted Red Pepper Soup – Creamy, healthy and delicious
- Tuscan Chickpea Soup
- Creamy Italian Potato & Zucchini Soup
- Pastina Soup (Italian Chicken Noodle Soup)
- Pasta e Fagioli – Pasta & Beans
If you’ve tried this Cinnamon Pumpkin Soup or any other recipe here, please rate it and leave a comment to share how it turned out. I love hearing from readers and learning your tweaks and serving ideas.
This recipe was first published on October 10, 2016 and has since been updated.
Cinnamon Pumpkin Soup
By Emily
Ingredients
- 3 lb (1.5 kg) pumpkin
- 2 cups carrots, peeled and chopped (420 g)
- 1 large red onion
- 1 tsp fennel seeds
- 1 tsp paprika, plus extra for seeds
- 1 tsp ground cumin
- 1 tsp cinnamon
- 4 cups (1 L) chicken or vegetable stock
- 3–4 tbsp olive oil
- Salt and pepper, to season
Instructions
- Preheat the oven to 400°F (200°C).
- Cut pumpkin into medium chunks. Remove stringy flesh and seeds; reserve seeds if toasting.
- Arrange pumpkin, carrots and onion on a baking tray (use two trays if needed).
- Sprinkle spices over the vegetables, add salt and pepper, drizzle with olive oil and rub to coat. Roast 40–45 minutes until tender.
- Cool slightly, scoop pumpkin flesh from the skin and transfer all roasted veg to a large pot.
- Add stock, bring to a simmer and cook 10 minutes.
- Turn off heat and blend with an immersion blender until smooth. Adjust seasoning to taste.
Toast the pumpkin seeds (optional)
- Rinse seeds and simmer in salted water 10 minutes. Drain and pat dry.
- Toss seeds with a little olive oil and paprika, then roast at 400°F (200°C) for 5–10 minutes until golden.
- Serve soup with a dollop of sour cream and the toasted seeds.
Notes
- Pumpkin – any cooking pumpkin or squash will work.
- Roasting – coat the veg well in oil so they roast evenly and stay moist.
- Stock – use low-sodium stock or vegetable stock for a vegetarian version.
- Texture – thin with extra stock or water if needed.
- Blending – if you don’t have an immersion blender, blend in batches in a countertop blender, filling only halfway and venting steam.
- Storage – refrigerate leftovers for 3–4 days or freeze in suitable containers; thaw completely before reheating.
Nutrition
Carbohydrates: 23 g |
Protein: 6 g |
Fat: 18 g |
Saturated Fat: 3 g |
Sodium: 81 mg |
Potassium: 1083 mg |
Fiber: 3 g |
Sugar: 9 g |
Vitamin A: 26599 IU |
Vitamin C: 24 mg |
Calcium: 83 mg |
Iron: 3 mg
Nutrition information is an approximation.