This simple Roasted Pumpkin Soup is silky and creamy — the perfect comfort food for a chilly day. Made with just six ingredients, it uses roasted pumpkin for deep flavour and is finished with a touch of garlic, sage and chilli. Serve with crusty gluten-free bread for a hearty meal.
Notes On This Simple Roasted Pumpkin Soup Recipe
- Full of flavour: Roasting the pumpkin adds depth and caramelised notes you won’t get by boiling. The garlic, chilli and sage complement the pumpkin without overpowering it.
- Great for batch cooking: This soup freezes and reheats well. Make a large batch, portion it into containers and freeze for quick, microwaveable lunches.
- Reduces food waste: Small cooking pumpkins or sugar pumpkins work best. This recipe is ideal for using up pumpkins left over from Halloween or Thanksgiving.
- Serving suggestions: Serve with a gluten-free baguette, 3-ingredient doughballs or gluten-free croutons for dipping.
Table of Contents
- Notes On This Simple Roasted Pumpkin Soup Recipe
- Ingredients and Substitutions
- How to Make Roasted Pumpkin Soup
- Storing and Freezing Instructions
- Frequently Asked Questions
- Pumpkin Soup Topping Ideas
- Roasted Pumpkin Soup Recipe
- More Easy Soup Recipes
- More Pumpkin Recipes
Ingredients and Substitutions
Below are the main ingredients and simple swaps you can make. Full quantities are in the recipe card further down.
- Pumpkin: Use a cooking pumpkin or sugar pumpkin for the best flavour. If pumpkin is unavailable, butternut squash is a good substitute.
- Sage leaves: Fresh sage is preferred for its aroma, but dried sage, rosemary or thyme can be used instead.
- Chilli-infused oil: This adds a gentle warmth. For a milder soup use plain olive oil or garlic-infused oil.
- Onion: Brown onion works well; red onion or shallots are fine too.
- Garlic: Fresh minced garlic is ideal, though frozen chopped garlic or garlic paste will work.
- Gluten-free vegetable stock: Ensure your stock is labelled gluten-free. You can swap to gluten-free chicken stock if preferred.
How to Make Roasted Pumpkin Soup
Refer to the recipe card for full method and timings. The photos below show the straightforward process.
Storing and Freezing Instructions
To store: Once cooled, keep the soup in the fridge for 3–5 days. Reheat gently on the hob or in the microwave.
To freeze: Portion the soup into freezer-safe containers. Reheat individual portions from frozen for a quick meal.
Frequently Asked Questions
Common questions about this roasted pumpkin soup are answered below. If you need more information, leave a comment in the recipe section.
Yes. Cut the pumpkin into wedges, toss with sage and a little chilli oil, then air fry at 180°C (356°F) for 15–20 minutes. The wedges are ready when a knife passes through easily.
Swap the chilli-infused oil for plain olive oil or garlic oil to reduce the heat.
Roasting is recommended because it concentrates flavour and reduces moisture for a richer, thicker soup. You can cook pumpkin in the pan with onions and stock, but the flavour won’t be as intense.
Pumpkin Soup Topping Ideas
This soup is delicious on its own, but here are a few toppings to add texture and interest:
- Roasted pumpkin seeds: Clean and roast the seeds you removed from the pumpkin for a crunchy garnish.
- Gluten-free croutons: Keep a batch in the freezer for quick toppings.
- Chilli oil: A drizzle adds extra warmth and sheen.
- Crispy sage leaves: Fry sage leaves in butter or oil until crisp and sprinkle on top.
Roasted Pumpkin Soup Recipe
Print Recipe
Equipment
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stick blender or blender
Ingredients
- 1 medium pumpkin (cooking or sugar pumpkin)
- 1 tbsp sage leaves (roughly chopped)
- 2 tbsp chilli-infused olive oil (or plain olive oil for a milder version)
- 1 onion (finely chopped)
- 4 tsp chopped garlic
- 1000 ml gluten-free vegetable stock
Instructions
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Preheat the oven to 200°C / 180°C fan / Gas Mark 6. Cut the pumpkin in half, scoop out the seeds and cut each half into wedges.
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Place the wedges flesh-side up on a baking sheet. Drizzle with 1 tbsp chilli oil and scatter over the sage. Roast for 35–45 minutes until tender.
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Meanwhile, heat the remaining oil in a large pan over medium heat. Add the onion and garlic and fry for 5–6 minutes until softened.
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When the pumpkin is cooked, scoop out the flesh (discard the skins) and add it to the pan with the sage and softened onion.
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Pour in the vegetable stock, stir to combine and blend until smooth. Be careful when blending hot soup: either allow it to cool slightly before using a jug blender or cover a stick blender with a tea towel to avoid splashes. Season to taste with salt and pepper and serve.
Notes
- Top tip: Don’t discard the pumpkin seeds — clean and roast them for a crunchy topping.
- Storage: Keep in the fridge for 3–5 days or freeze in portions for quick meals.
Nutrition
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More Easy Soup Recipes
If you enjoy this roasted pumpkin soup, try other gluten-free soup recipes for variety and batch cooking:
- Butternut Squash and Sweet Potato Soup with coconut milk and warming spices.
- Roast Carrot and Parsnip Soup for a balance of sweetness and depth.
- Beetroot Soup with coconut milk for vibrant colour and flavour.
- Leek and Potato Soup — a classic that freezes well and makes an economical meal.
- Chicken Soup or Gluten-Free Chicken Noodle Soup for a restorative option when you’re under the weather.
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