Roast Pumpkin and Onion Soup

Warm up your kitchen with the rich, comforting flavors of Roast Pumpkin and Onion Soup—a hearty dish that’s perfect for cozy nights or entertaining guests. This recipe highlights the natural sweetness of roasted pumpkin and caramelized onions, complemented by aromatic garlic, a subtle hint of cinnamon and nutmeg, and the savory depth of vegetable stock. Roasting the vegetables intensifies their flavors, while blending creates a velvety-smooth texture. Optional additions like heavy cream add luxurious richness, and garnishes of crunchy pumpkin seeds and fresh thyme elevate the presentation beautifully. Ready in just over an hour, this seasonal soup is an irresistible way to embrace autumn’s favorite flavors while showcasing both wholesome ingredients and gourmet flair.

Nutriscore Rating: 77/100

Prep Time:20 mins

Cook Time:50 mins

Total Time:70 mins

Servings: 4

Ingredients

• 1 kg Pumpkin
• 2 large Yellow onions
• 4 pieces Garlic cloves
• 3 tablespoons Olive oil
• 1 liter Vegetable stock
• 0.5 teaspoons Ground cinnamon
• 0.25 teaspoons Ground nutmeg
• 1 teaspoons Salt
• 0.5 teaspoons Black pepper
• 0.25 cup Heavy cream (optional)
• 2 tablespoons Pumpkin seeds (optional, for garnish)
• 2 sprigs Fresh thyme (optional, for garnish)

Directions

Step 1

Preheat your oven to 200°C (390°F).

Step 2

Cut the pumpkin into large chunks, removing seeds and stringy bits, but leaving the skin on.

Step 3

Peel the onions and cut them into quarters. Place the pumpkin chunks, onion quarters, and whole garlic cloves on a large baking tray.

Step 4

Drizzle the vegetables with 2 tablespoons of olive oil and sprinkle with a pinch of salt and pepper. Toss to coat evenly.

Step 5

Roast the vegetables in the oven for 30-35 minutes, or until the pumpkin is tender and the edges of the onions are caramelized.

Step 6

Remove the tray from the oven and let the vegetables cool for a few minutes. Scoop the pumpkin flesh out of the skin and discard the skin.

Step 7

In a large pot, heat the remaining 1 tablespoon of olive oil over medium heat. Add the roasted vegetables to the pot along with the cinnamon, nutmeg, salt, and black pepper.

Step 8

Pour in the vegetable stock and bring the mixture to a gentle boil. Reduce heat and let it simmer for 10 minutes to allow the flavors to meld.

Step 9

Use an immersion blender to purée the soup until smooth. Alternatively, blend it in batches using a countertop blender, removing the center cap of the blender lid and covering with a kitchen towel to allow steam to escape.

Step 10

If desired, stir in the heavy cream for added richness and cook for an additional 2 minutes.

Step 11

Taste and adjust seasoning with more salt or pepper, if needed.

Step 12

Ladle the soup into bowls and garnish with pumpkin seeds and fresh thyme, if using. Serve warm.

Nutrition Facts

Serving size	2430 grams (2430.0g)

Amount per serving	% Daily Value*
Calories	1463

Total Fat 81.70g	105%
Saturated Fat 24.10g	121%
Polyunsaturated Fat 7.00g
Cholesterol 67mg	22%
Sodium 4772mg	207%
Total Carbohydrate 165.40g	60%
Dietary Fiber 24.80g	89%
Total Sugars 57.40g
Protein 37.60g	75%

Vitamin D 0IU	0%
Calcium 501mg	39%
Iron 16mg	88%
Potassium 5856mg	125%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 47.5%

Protein: 9.7%

Carbs: 42.8%