Roasted Pumpkin Soup Without Cream Recipe

Fall has always been my favorite season, and nothing quite embodies the cozy spirit of autumn like a warm bowl of pumpkin soup. For years, I relied on recipes laden with heavy cream, convinced that richness was synonymous with flavor. Then, I stumbled upon this recipe for roasted pumpkin soup without cream, and it was a revelation. Initially skeptical, I was blown away by the depth of flavor and velvety texture achieved through roasting and simple, wholesome ingredients. My family, usually cream-soup devotees, devoured it, proclaiming it even better than the cream-heavy versions. The secret, I discovered, lies in the roasting process, which intensifies the pumpkin’s natural sweetness and creates a beautiful caramelized flavor base. This recipe is not just delicious; it’s also surprisingly healthy, vegan-friendly, and incredibly easy to make. If you’re looking for a comforting, flavorful, and naturally creamy pumpkin soup that skips the dairy, look no further. This roasted pumpkin soup is guaranteed to become a fall favorite in your home, just as it has in mine.

Ingredients for Luscious Creamy Roasted Pumpkin Soup (Dairy-Free)

The beauty of this roasted pumpkin soup lies in its simplicity. We’re focusing on highlighting the natural flavors of the pumpkin and enhancing them with a few carefully chosen ingredients. Here’s what you’ll need to create this autumnal delight:

• Pumpkin: 3 lbs (approximately 1.4 kg) pumpkin, such as butternut squash, sugar pumpkin (pie pumpkin), or kabocha.
  • Choosing the Right Pumpkin: The type of pumpkin you choose significantly impacts the flavor and texture of your soup.
    • Butternut Squash: Offers a sweet, nutty flavor and a smooth, creamy texture when roasted. It’s readily available and a great all-around choice for pumpkin soup.
    • Sugar Pumpkin (Pie Pumpkin): Specifically bred for cooking, sugar pumpkins have a sweeter, less watery flesh than carving pumpkins. They provide a rich pumpkin flavor and a slightly denser texture, perfect for soups.
    • Kabocha Pumpkin: Known for its vibrant orange flesh and slightly sweet, chestnut-like flavor. Kabocha pumpkins are drier than butternut squash and sugar pumpkins, resulting in a soup with a more concentrated pumpkin flavor.
    • Avoid Carving Pumpkins: The large, jack-o’-lantern pumpkins are bred for carving and tend to be stringy, watery, and lack flavor. They are not ideal for soup.
• Onion: 1 medium yellow onion, roughly chopped.
  • Aromatic Base: Onion forms the aromatic foundation of the soup, adding depth and savory notes that complement the sweetness of the pumpkin. Yellow onions are a good all-purpose choice, offering a balanced flavor that doesn’t overpower the pumpkin.
• Garlic: 4 cloves garlic, minced.
  • Flavor Enhancer: Garlic brings a pungent, savory kick that elevates the overall flavor profile of the soup. Roasting the garlic alongside the pumpkin mellows its sharpness and adds a subtle sweetness.
• Vegetable Broth: 4 cups (950 ml) vegetable broth, low sodium preferred.
  • Liquid Base & Flavor: Vegetable broth provides the liquid base for the soup and adds a layer of savory vegetable flavor. Using low-sodium broth allows you to control the saltiness of the final dish. You can also use chicken broth if you are not following a vegetarian or vegan diet.
• Olive Oil: 2 tablespoons olive oil, extra virgin.
  • Roasting & Flavor: Olive oil is essential for roasting the pumpkin and vegetables, promoting caramelization and adding richness. Extra virgin olive oil contributes a fruity, slightly peppery flavor.
• Spices:
  • 1 teaspoon ground cumin.
    • Warmth & Earthiness: Cumin provides a warm, earthy flavor that beautifully complements pumpkin. It adds depth and complexity to the spice profile.
  • 1 teaspoon ground coriander.
    • Citrusy & Nutty Notes: Coriander brings a bright, citrusy, and slightly nutty flavor that balances the sweetness of the pumpkin and adds a layer of freshness.
  • ½ teaspoon ground ginger.
    • Spicy Warmth: Ginger adds a subtle spicy warmth and a hint of zing that enhances the overall flavor and provides a pleasant contrast to the sweetness.
  • ½ teaspoon smoked paprika.
    • Smoky Depth: Smoked paprika imparts a subtle smoky flavor that adds complexity and depth to the soup. It complements the roasted pumpkin beautifully. Regular paprika can be substituted if smoked paprika is unavailable, but the smoky note will be missed.
  • ¼ teaspoon nutmeg (freshly grated is best).
    • Warm & Nutty Aroma: Nutmeg adds a warm, nutty, and slightly sweet aroma that is classic in pumpkin dishes. Freshly grated nutmeg has a more intense and nuanced flavor than pre-ground.
  • Salt and black pepper to taste.
    • Seasoning & Balance: Salt and pepper are crucial for seasoning the soup and balancing the flavors. Adjust the amount to your preference.
• Optional Garnishes (for serving):
  • Toasted pumpkin seeds (pepitas).
    • Crunch & Nutty Flavor: Toasted pumpkin seeds offer a delightful crunchy texture and a nutty flavor that complements the pumpkin soup perfectly.
  • Fresh herbs (such as parsley, chives, or sage), chopped.
    • Freshness & Aroma: Fresh herbs add a pop of color, freshness, and aromatic complexity to the soup. Parsley provides a clean, herbaceous flavor, chives offer a mild oniony taste, and sage brings an earthy, slightly peppery note.
  • A swirl of coconut milk or vegan cream (for extra richness, optional).
    • Creaminess & Vegan Option: For those who desire a richer, creamier texture while keeping it dairy-free, a swirl of coconut milk or vegan cream at the end is a great option. Full-fat coconut milk provides a rich and creamy texture.
  • A drizzle of olive oil.
    • Flavor & Visual Appeal: A drizzle of high-quality olive oil adds a final touch of flavor and visual appeal, enhancing the richness and highlighting the vibrant color of the soup.
  • Croutons or crusty bread.
    • Texture & Heartiness: Croutons or crusty bread provide a satisfying textural contrast to the smooth soup and make it a more substantial meal.

Step-by-Step Instructions for Delicious Roasted Pumpkin Soup

Making this creamy and flavorful roasted pumpkin soup is surprisingly straightforward. Follow these simple steps to create a comforting bowl of autumnal goodness:

1. Prepare the Pumpkin:
   • Preheat Oven: Preheat your oven to 400°F (200°C).
   • Prepare Pumpkin: Carefully wash the pumpkin. Depending on the type of pumpkin, you may need to remove the skin before roasting (butternut squash skin is quite tough and usually removed, while sugar pumpkin and kabocha skin can be roasted and become tender enough to blend). For easier handling and roasting, cut the pumpkin in half or quarters. Scoop out the seeds and stringy pulp. You can save the pumpkin seeds to roast later for a crunchy snack or garnish.
   • Chop Vegetables: Roughly chop the onion and mince the garlic.
2. Roast the Vegetables:
   • Toss with Oil and Spices: In a large bowl, toss the pumpkin pieces, chopped onion, and minced garlic with olive oil, cumin, coriander, ginger, smoked paprika, nutmeg, salt, and black pepper. Ensure the vegetables are evenly coated with the oil and spices.
   • Arrange on Baking Sheet: Spread the seasoned pumpkin and vegetables in a single layer on a large baking sheet lined with parchment paper (for easier cleanup).
   • Roast until Tender and Caramelized: Roast in the preheated oven for 35-45 minutes, or until the pumpkin is fork-tender and slightly caramelized. The edges should be slightly browned and the flesh easily pierced with a fork. Roasting time may vary depending on the size and type of pumpkin. Check for tenderness around the 35-minute mark and continue roasting if needed.
3. Blend the Soup:
   • Cool Slightly: Once the pumpkin and vegetables are roasted, remove the baking sheet from the oven and let them cool slightly for about 10-15 minutes. This makes handling them safer for blending.
   • Transfer to Blender: Carefully transfer the roasted pumpkin and vegetables to a high-speed blender or an immersion blender. If using a regular blender, work in batches to avoid overfilling and potential spills. If using an immersion blender, you can blend directly in the pot you will use for the soup.
   • Add Broth: Add about 2 cups of vegetable broth to the blender (or pot if using an immersion blender).
   • Blend until Smooth: Blend until the soup is completely smooth and creamy. If using a regular blender, start on low speed and gradually increase to high speed. Be cautious when blending hot liquids. If the soup is too thick, add more vegetable broth, a little at a time, until you reach your desired consistency.
4. Simmer and Adjust Seasoning:
   • Transfer to Pot (if needed): If you used a regular blender, pour the blended soup into a large pot. If using an immersion blender, you can continue in the same pot.
   • Simmer Gently: Heat the soup over medium-low heat and simmer gently for about 10-15 minutes. This allows the flavors to meld together beautifully.
   • Taste and Adjust Seasoning: Taste the soup and adjust seasoning as needed. You may want to add more salt, pepper, or any of the spices to your liking. Consider adding a squeeze of lemon juice or a dash of apple cider vinegar for a touch of brightness if desired.
5. Serve and Garnish:
   • Ladle into Bowls: Ladle the hot roasted pumpkin soup into bowls.
   • Garnish (optional): Garnish each bowl with your favorite toppings, such as toasted pumpkin seeds, fresh herbs, a swirl of coconut milk, or a drizzle of olive oil. Serve immediately and enjoy!

Nutrition Facts for Roasted Pumpkin Soup (Without Cream)

This roasted pumpkin soup is not only delicious but also packed with nutrients, making it a healthy and satisfying meal option. Here’s a general overview of the nutritional information per serving (approximate values and may vary based on specific ingredients and serving size):

• Serving Size: 1 cup (approximately 240 ml)
• Servings per Recipe: Approximately 6 servings (depending on pumpkin size)

Approximate Nutritional Values per Serving:

• Calories: 120-150 calories
• Fat: 5-7 grams
  • Saturated Fat: < 1 gram
  • Unsaturated Fat: 4-6 grams (primarily from olive oil and pumpkin seeds if used as garnish)
• Cholesterol: 0 mg
• Sodium: 150-250 mg (depending on broth used)
• Carbohydrates: 18-22 grams
  • Fiber: 4-6 grams
  • Sugar: 8-12 grams (naturally occurring sugars from pumpkin and vegetables)
• Protein: 2-3 grams
• Vitamin A: Excellent source (over 200% of daily recommended value) – Pumpkin is incredibly rich in Vitamin A (beta-carotene), crucial for vision, immune function, and skin health.
• Vitamin C: Good source (around 20-30% of daily recommended value) – Pumpkin and other vegetables contribute Vitamin C, an antioxidant that supports immune function.
• Potassium: Good source – Pumpkin is a good source of potassium, an electrolyte important for heart health and blood pressure regulation.
• Other Nutrients: Also contains smaller amounts of Vitamin E, Vitamin K, folate, iron, and magnesium.

Key Nutritional Benefits:

• High in Vitamins and Antioxidants: Pumpkin is a nutritional powerhouse, loaded with Vitamin A, Vitamin C, and antioxidants like beta-carotene, which protect against cell damage.
• Good Source of Fiber: The fiber content in pumpkin and vegetables aids digestion, promotes satiety, and helps regulate blood sugar levels.
• Low in Fat and Calories: This recipe, being cream-free and utilizing healthy fats from olive oil, is naturally lower in fat and calories compared to traditional cream-based pumpkin soups.
• Vegan and Dairy-Free: Suitable for vegan, vegetarian, and dairy-free diets, making it a versatile and inclusive option.

Note: These are approximate values. For precise nutritional information, you can use online nutrition calculators, inputting the specific brands and quantities of ingredients used in your recipe.

Preparation Time for Roasted Pumpkin Soup

From start to finish, this roasted pumpkin soup is relatively quick and easy to prepare, making it perfect for weeknight meals or cozy weekend lunches. Here’s a breakdown of the estimated time:

• Prep Time: 20-25 minutes (includes washing, peeling if necessary, cutting pumpkin, chopping onion, mincing garlic, and measuring spices).
• Cook Time (Roasting): 35-45 minutes (oven roasting time, varies slightly depending on pumpkin type and size).
• Blending & Simmering Time: 20-25 minutes (cooling, blending, simmering, and adjusting seasoning).
• Total Time: Approximately 1 hour 15 minutes to 1 hour 35 minutes.

Tips to Speed Up Preparation:

• Use Pre-Cut Pumpkin: If you are short on time, you can purchase pre-cut butternut squash or pumpkin from the grocery store, though it might be slightly more expensive.
• Roast Larger Pieces: Roasting larger pieces of pumpkin (halves or quarters) can sometimes be faster than smaller pieces.
• Immersion Blender: Using an immersion blender directly in the pot eliminates the need to transfer hot soup to a regular blender, saving time and cleanup.
• Prepare Ahead: You can roast the pumpkin and vegetables ahead of time (up to a day or two). Store them in the refrigerator and blend them when you are ready to make the soup.

How to Serve Roasted Pumpkin Soup for a Delightful Meal

Roasted pumpkin soup is incredibly versatile and can be served in various ways, making it suitable for casual weeknight dinners or more elegant gatherings. Here are some serving suggestions:

• Classic and Simple:
  • Serve hot in bowls as a starter or light lunch.
  • Pair with crusty bread or a grilled cheese sandwich for a comforting and satisfying meal.
  • Garnish with a dollop of plain yogurt (dairy or non-dairy) or a swirl of coconut cream for a touch of richness.
• Elevated and Elegant:
  • Serve in smaller portions as an appetizer for a dinner party.
  • Garnish with sophisticated toppings like toasted pumpkin seeds, a drizzle of truffle oil, or a sprinkle of finely chopped chives.
  • Serve alongside a gourmet salad or a roasted vegetable platter for a complete and elegant meal.
• Seasonal and Festive:
  • Serve in hollowed-out mini pumpkins for a fun and festive presentation, especially during Halloween or Thanksgiving.
  • Garnish with seasonal toppings like candied pecans, cranberries, or a sprinkle of cinnamon.
  • Pair with fall-themed sides like roasted Brussels sprouts, cornbread, or apple salad.
• For a Heartier Meal:
  • Add protein to the soup by stirring in cooked lentils, chickpeas, or shredded chicken or turkey.
  • Serve with a side of quinoa or brown rice to make it a more substantial and filling meal.
  • Top with crispy bacon or pancetta (for non-vegetarian options) for added flavor and texture.
• Creative Garnishes and Toppings:
  • Crunchy: Toasted pumpkin seeds (pepitas), croutons, crispy fried onions, spiced nuts, pomegranate seeds.
  • Fresh Herbs: Parsley, chives, sage, thyme, cilantro, basil.
  • Creamy: Coconut milk, vegan cream, plain yogurt, crème fraîche (if not dairy-free).
  • Flavor Boosters: Drizzle of olive oil, balsamic glaze, hot sauce, lemon juice, grated Parmesan cheese (if not dairy-free).
  • Spicy: A pinch of red pepper flakes, a swirl of sriracha or chili oil.

Experiment with different garnishes and pairings to find your favorite way to enjoy this versatile and delicious roasted pumpkin soup!

Additional Tips for Perfect Roasted Pumpkin Soup

To ensure your roasted pumpkin soup is a resounding success, keep these helpful tips in mind:

1. Don’t Overcrowd the Baking Sheet: When roasting the pumpkin and vegetables, make sure to spread them in a single layer on the baking sheet. Overcrowding will cause them to steam instead of roast, preventing proper caramelization and flavor development. Use two baking sheets if necessary to ensure ample space.
2. Roast Until Truly Tender and Caramelized: Don’t rush the roasting process. Roast the pumpkin and vegetables until they are fork-tender and have developed a slightly caramelized, browned appearance. This roasting process is key to unlocking the deep, rich flavors of the soup. Taste a piece of roasted pumpkin to ensure it’s sweet and flavorful before blending.
3. Adjust Broth for Desired Consistency: The amount of vegetable broth you add will determine the thickness of your soup. Start with the recommended amount (4 cups) and then add more broth gradually if you prefer a thinner consistency. Remember that the soup will thicken slightly as it cools.
4. Taste and Season Generously: Seasoning is crucial for bringing out the best flavors in pumpkin soup. Don’t be afraid to taste and adjust the salt, pepper, and spices throughout the cooking process. A pinch more salt or a dash of extra spice can make a significant difference. Taste again after blending and simmering, as the flavors will continue to develop.
5. Embrace Fresh, High-Quality Ingredients: While this recipe is simple, using fresh, high-quality ingredients will elevate the final dish. Choose a ripe, flavorful pumpkin, fresh garlic and onion, and good-quality olive oil and spices. Using fresh herbs as a garnish will also enhance the aroma and flavor of the soup.

Frequently Asked Questions (FAQ) About Roasted Pumpkin Soup

Here are some common questions people ask about making roasted pumpkin soup:

Q1: Can I use canned pumpkin puree instead of roasting fresh pumpkin?

A: While fresh roasted pumpkin is highly recommended for the best flavor and texture, you can use canned pumpkin puree in a pinch. However, the flavor will be less complex and the soup may not be as naturally sweet. If using canned pumpkin, you can still roast the onion and garlic to enhance the flavor. Add the spices to the roasted vegetables and then blend with the canned pumpkin and broth. Keep in mind that canned pumpkin puree is already cooked, so you will only need to simmer the soup briefly to heat it through and meld the flavors.

Q2: How can I make this soup even creamier without adding dairy cream?

A: There are several ways to boost the creaminess of this soup without dairy:

• Roast longer for more caramelization: Deeper caramelization of the pumpkin intensifies its natural sweetness and creates a smoother texture when blended.
• Use a high-speed blender: A powerful blender will create a silkier, more velvety texture. Blend for a longer time to ensure maximum smoothness.
• Add coconut milk or vegan cream: A swirl of full-fat coconut milk or vegan cream (such as cashew cream or oat cream) at the end will add richness and creaminess while keeping the soup dairy-free. Start with a small amount and add more to taste.
• Add soaked cashews: For a truly decadent creamy texture, you can soak ½ cup of raw cashews in hot water for 30 minutes, then blend them into the soup along with the roasted pumpkin and broth. Cashews blend beautifully into a smooth, creamy base.

Q3: Can I freeze roasted pumpkin soup?

A: Yes, roasted pumpkin soup freezes very well, making it a great make-ahead meal. Allow the soup to cool completely before transferring it to freezer-safe containers or bags. Leave some headspace in the containers as the soup will expand slightly when frozen. Frozen pumpkin soup can be stored in the freezer for up to 2-3 months. Thaw overnight in the refrigerator or gently reheat from frozen on the stovetop over low heat.

Q4: What other vegetables can I roast with the pumpkin?

A: You can customize your roasted pumpkin soup by adding other vegetables to the roasting pan. Some excellent additions include:

• Carrots: Add sweetness and vibrant color.
• Sweet potatoes: Enhance sweetness and creaminess.
• Apples: Provide a touch of tartness and autumnal flavor.
• Bell peppers: Add sweetness and a hint of smokiness, especially red or orange bell peppers.
• Leeks: Offer a milder onion flavor.
• Celery: Adds subtle savory notes.

Simply chop the additional vegetables and roast them alongside the pumpkin and onion, adjusting roasting time as needed to ensure everything is tender.

Q5: Can I make this soup spicier?

A: Absolutely! If you enjoy a spicier pumpkin soup, there are several ways to add heat:

• Add chili flakes: Include a pinch of red pepper flakes during the roasting process or sprinkle them on top as a garnish.
• Use cayenne pepper: Add a dash of cayenne pepper to the spice blend for a more direct heat. Start with a small amount (¼ teaspoon) and adjust to taste.
• Include fresh chili peppers: Roast a jalapeño or serrano pepper along with the other vegetables for a more vibrant, fresh chili heat. Remove seeds for less heat.
• Add sriracha or hot sauce: Stir in a swirl of sriracha or your favorite hot sauce at the end, or serve it on the side for those who want to add extra spice to their bowl.

Experiment with these tips and FAQs to create your perfect bowl of roasted pumpkin soup without cream, a healthy and flavorful dish that celebrates the best of autumn!

Print