Roasted Pecan Pumpkin Soup

Indulge in the cozy, nutty flavors of autumn with this Roasted Pecan Pumpkin Soup—an irresistibly creamy, dairy-free dish that’s perfect for cool-weather dining. This velvety soup features roasted pumpkin and pecans, lovingly caramelized in the oven to deepen their natural sweetness, and brought together with aromatic sautéed onions, garlic, and a touch of warm spices like cinnamon and nutmeg. A splash of rich coconut milk ensures a luscious texture, while a drizzle of maple syrup adds a whisper of sweetness. Finished with crunchy toasted pecans and a dash of seasoning, this soup is a comforting yet elegant option for weeknight dinners or holiday table starters. Quick to prepare in under an hour, this vegan-friendly recipe will delight your taste buds with its bold, earthy flavors and wholesome ingredients.

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 6

Ingredients

• 4 cups (about 1 medium pumpkin, peeled, seeded, and cubed) Pumpkin
• 1 cup Pecans
• 2 tablespoons Olive oil
• 1 large (diced) Yellow onion
• 3 (minced) Garlic cloves
• 4 cups Vegetable broth
• 1 cup (unsweetened) Coconut milk
• 0.5 teaspoons Ground cinnamon
• 0.25 teaspoons Ground nutmeg
• 1 teaspoons (or to taste) Salt
• 0.5 teaspoons (or to taste) Black pepper
• 2 tablespoons Maple syrup

Directions

Step 1

Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper.

Step 2

Spread the cubed pumpkin and pecans on the prepared baking sheet. Drizzle with 1 tablespoon of olive oil and toss to coat. Roast in the preheated oven for 25-30 minutes, checking halfway through to ensure the pecans do not burn. Remove the pecans after 10-12 minutes if they are golden and toasted.

Step 3

In a large pot, heat the remaining 1 tablespoon of olive oil over medium heat. Add the diced onion and sauté for 5-7 minutes, or until softened and translucent.

Step 4

Stir in the minced garlic and cook for an additional 1 minute, until fragrant.

Step 5

Transfer the roasted pumpkin (and pecans if desired for blending) to the pot with the onion and garlic. Pour in the vegetable broth and bring to a boil. Reduce the heat to low and simmer for 10 minutes.

Step 6

Using an immersion blender (or a countertop blender, working in batches), puree the soup until smooth and creamy.

Step 7

Stir in the coconut milk, ground cinnamon, ground nutmeg, salt, black pepper, and maple syrup. Allow the soup to heat through for 5 more minutes on low heat. Adjust seasoning to taste.

Step 8

Serve the soup warm, garnished with the reserved toasted pecans for crunch, and an additional drizzle of coconut milk or a sprinkle of cinnamon, if desired.

Nutrition Facts

Serving size	2214.4 grams (2214.4g)

Amount per serving	% Daily Value*
Calories	1729

Total Fat 109.50g	140%
Saturated Fat 12.30g	62%
Polyunsaturated Fat 27.10g
Cholesterol 0mg	0%
Sodium 4617mg	201%
Total Carbohydrate 179.40g	65%
Dietary Fiber 29.60g	106%
Total Sugars 77.60g
Protein 37.80g	76%

Vitamin D 0IU	0%
Calcium 467mg	36%
Iron 16mg	87%
Potassium 5611mg	119%

*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: 53.1%

Protein: 8.2%

Carbs: 38.7%