Roasted Pumpkin Soup Without Cream

This roasted pumpkin soup without cream is the perfect fall comfort food. It is packed with pumpkin flavor, and the roasting gives it a nice depth of flavor. The soup uses coconut milk in place of cream, which makes it thick and creamy, without being too heavy. This soup is also hearty enough to serve as a main course, but it would also be great as a starter for a fall dinner party.

Jump to Recipe

This post contains affiliate links, which means that I may make a commission on purchases and/or clicks (at no extra cost to you). Please read our full disclosure here.

This pumpkin soup without cream is a delicious and healthy recipe that is perfect for the fall season. The pumpkin is roasted in the oven, which brings out its natural sweetness and gives the soup a rich and creamy flavor.

The pumpkin is then mixed with vegetable broth, onions, and spices, and blended until it is thick and creamy. Once served, you can top it with an extra swirl of coconut milk, some chives, and pumpkin seeds.

This pumpkin soup without cream is a hearty and comforting dish that will satisfy even the pickiest of eaters. It is also a great way to use up any leftover pumpkin puree from your Halloween pumpkin carving. So, if you are looking for a delicious and healthy pumpkin soup recipe, this roasted pumpkin soup without cream is definitely worth trying.

Why You’ll Love This Recipe

This roasted pumpkin soup is the perfect fall dish. It's hearty and filling but doesn't weigh you down. And best of all, it's packed with flavor. Here are three reasons why you'll love this pumpkin soup recipe:

1. It's easy to make. Roasting the pumpkin and onions is simple and you can go do other tasks while they're in the oven. Then, just add the roasted vegetables to a blender with some broth and seasonings, and you're done.
2. It's healthy and dairy-free. This pumpkin soup is made with coconut milk instead of cream, so it's lighter and healthier than most pumpkin soups, but it still has all the flavor you crave. And, it's dairy-free and vegan, making it a great option for those with dietary restrictions.
3. It's adaptable. Don't like cinnamon? Leave it out of the recipe. Want a little more heat? Add an extra pinch of cayenne pepper. This pumpkin soup recipe is easily customizable to fit your taste preferences.

What You’ll Need To Make Roasted Pumpkin Soup Without Cream

Pumpkin: You can use any kind of pumpkin for this soup, but I prefer to use butternut squash or sugar pumpkins, also known as pie pumpkins. Sugar pumpkins are smaller and have more flesh, which makes them ideal for roasting. Butternut squash is also a good option, and it's easier to find in most supermarkets.

Onion: Yellow onions are best for this soup, but you can also use red onions. I like to roast the onions with the pumpkin because it adds a nice sweetness to the soup. However, you can also sauté the onions in a bit of olive oil before adding them to the blender.

Garlic: I always add garlic to my pumpkin soup, because it gives it a nice depth of flavor. However, you can leave it out if you prefer.

Olive oil: This is brushed on the pumpkin and onions before roasting. You can also use avocado oil or coconut oil.

Cinnamon: Cinnamon is a classic fall spice that goes perfectly with pumpkin. I like to add a teaspoon of ground cinnamon to my soup, but you can adjust the amount to your taste.

Salt and pepper: I always add a bit of salt and pepper to my soup to help bring out the flavors.

Brown sugar: This is optional, but I like to sprinkle a few tablespoons of brown sugar over my pumpkin before roasting to add some extra sweetness and caramel flavor. You can leave it out if you prefer.

Vegetable broth: I like to use vegetable broth because it's light and doesn't overpower the pumpkin flavor. However, you can also use chicken broth, beef broth, or just water.

Coconut milk: Coconut milk is used in place of cream, to make this soup dairy-free and vegan. If you're not vegan or dairy-free, you can use heavy cream instead.

Pumpkin seeds and chives (to garnish): These are optional, but I like to garnish my soup with a few pumpkin seeds and some chopped chives. You can also use sunflower seeds, chopped nuts, or croutons.

Step-By-Step Instructions

Here's a step-by-step guide on how to make roasted pumpkin soup without cream:

Step 1: Preheat the oven to 375 degrees Fahrenheit.

Step 2: Halve and peel the onions, peel the garlic, and cut the pumpkin in half and scoop out the seeds. You can save the seeds to roast later if you like.

Step 3: Place the pumpkin skin side down on a baking tray lined with parchment paper. Place half an onion and two cloves or garlic inside each half of the pumpkin then drizzle with olive oil.

Step 4: Sprinkle the pumpkin with salt, pepper, cinnamon, and brown sugar.

Step 5: Roast in the oven for 45-60 minutes, or until the pumpkin is soft and the onions are caramelized.

Step 6: Remove the garlic and onions from the pumpkin and place them in a blender. Scoop out the flesh of the pumpkin and add it to the blender.

Step 8: Pour the blended soup into a large pot and heat over medium heat. Stir in the coconut milk and season with more salt and pepper to taste.

Step 7: Add the vegetable broth to the blender and blend until smooth. You may need to blend multiple batches of soup depending on the capacity of your blender.

Step 9: Serve in individual bowls and garnish with an extra swirl of coconut milk, pumpkin seeds, chives, or your preferred toppings.

Recipe Tips And Tricks

Here are a few tips and tricks to help you make the best roasted pumpkin soup without cream:

• If your pumpkin is too large to fit on a baking tray, you can cut it into smaller pieces before roasting. You can also roast the pumpkin in halves or quarters if you prefer.
• I like to roast the garlic cloves along with the onions and pumpkin because it gives the soup a nice depth of flavor. However, you can also mince the garlic and sauté it in a bit of olive oil before adding it to the blender.
• If you don't have brown sugar, you can use honey, maple syrup, or molasses instead.
• This soup is best made in advance so the flavors have time to meld together. It will keep in the fridge for up to 5 days, or in the freezer for up to 3 months.
• If you'd like to make a lighter soup, you can omit the coconut milk. The soup won't be as creamy but it will still be delicious.

Serving Suggestions And Substitutions

Here are a few ideas for serving roasted pumpkin soup without cream:

• Serve with an extra swirl of coconut milk on top.
• Sprinkle with some toasted pumpkin seeds, chopped chives, or croutons.
• Serve with a side of crusty bread for dipping.
• Add some diced apples, pears, or sweet potatoes to the soup for extra sweetness and texture.
• If you're looking for a more festive soup, you can add pumpkin spice - check out my recipe for homemade pumpkin pie spice if you don't have a pre-made version on hand.
• If you're not vegan or dairy-free, you can use heavy cream in place of the coconut milk.
• If you don't have sugar pumpkin, you can use butternut squash, sweet potato, or carrot instead.
• This soup is also delicious with a bit of grated cheese stirred in before serving.

Troubleshooting Roasted Pumpkin Soup Without Cream

Here are a few tips for troubleshooting roasted pumpkin soup without cream:

• If your soup is too thick, you can thin it out with additional vegetable broth or water.
• If your soup is too thin, you can thicken it by roasting the pumpkin flesh for an extra 10-15 minutes before adding it to the blender. You can also reduce the amount of broth added or simmer the soup for longer on the stove before adding the coconut milk.
• If your soup is too sweet, you can add a bit of lime juice or apple cider vinegar to balance out the flavors.
• If your soup is too savory, you can add more brown sugar or honey to taste.
• If your soup is too spicy, you can add more coconut milk or reduce the amount of cayenne pepper used.
• If your soup is too bland, you can add more salt, pepper, or your preferred spices.

I hope you enjoy this roasted pumpkin soup without cream!

How To Store Leftovers

This soup will keep in the fridge for up to 5 days or in the freezer for up to 3 months. Be sure to let the soup cool completely before storing it in an airtight container.

When you're ready to enjoy your soup, simply reheat it on the stove over medium heat until warmed through. You may need to add a splash of water or broth to thin it out if it's too thick.

Bon appetit!

Frequently Asked Questions

Q: What else can I use instead of cream in pumpkin soup?

A: If you don't want to use cream or coconut milk, you can simply omit both of these. If your soup isn't thick enough without cream, you can try adding some cornstarch. Simply mix a tablespoon of corn starch with a small amount of water, mix it through the soup, and cook for a few minutes until the soup has thickened.

Q: How do I make my pumpkin soup more flavorful?

A: If your soup is too bland, you can try adding more salt, pepper, or your preferred spices. You can also add a splash of apple cider vinegar or lime juice to brighten up the flavors.

Q: My soup is too thick/thin. How do I fix it?

A: If your soup is too thick, you can thin it out by adding additional vegetable broth or water. If your soup is too thin, you can thicken it up by roasting the pumpkin flesh for an extra 10-15 minutes before adding it to the blender. You can also reduce the amount of broth added or simmer the soup for longer on the stove before adding the coconut milk.

Q: How do I add more protein to my pumpkin soup?

A: One easy way to add more protein to your soup is to blend a can of cannellini beans into your soup. You can also add some cooked diced chicken, turkey, or tofu. Finally, you could top your soup with some roasted pumpkin seeds which are a great source of plant-based protein.

Tools And Equipment For This Recipe

Le Creuset Signature Deep Dutch Oven: This is my absolute favorite dutch oven and I use it all the time, both for soups and stews as well as for baking. It’s pricey but it will last you a lifetime.

Vitamix High-Speed Blender: I love my Vitamix and use it every day. Similar to the Le Creuset dutch oven, it’s pricey but it will last you forever and is so worth the investment.

Le Creuset Silicone French Trivet: This high-quality trivet is both beautiful and functional. It’s perfect for protecting your bench tops from hot pots and pans and is a must-have to go with a Le Creuset dutch oven.

📖 Recipe

More Recipes You Might Like