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This simple Roasted Pumpkin Soup is silky and creamy, the perfect soup for a cold day with a hunk of crusty gluten free bread. Made with only 6 ingredients, using roasted pumpkin for maximum flavour with a hint of garlic, sage and chilli.
Notes On This Simple Roasted Pumpkin Soup Recipe
- Full of Flavour: Roasting the pumpkin may be an extra step, but it is 1000% worth it. It brings such a richer flavour to this pumpkin soup than just boiling it in the stock. The garlic, chilli and sage give it a subtle but delicious flavour.
- Great for Batch Cooking: If you want to cut food bills, batch cooking is the way forward. Make a big vat of this soup, portion it up and freeze it for an easy, microwaveable lunch whenever you need it. You’ll thank your past self!
- Cuts food waste: This soup works best with smaller, edible pumpkins but is a great way to use up leftovers from Halloween or Thanksgiving.
- Serving Suggestions: If you make this easy pumpkin soup, why not whip up some crusty gluten free baguettes or easy 3-ingredient doughballs for dipping? And of course, you can’t go wrong with some gluten free croutons too!
Table of Contents
Ingredients and Substitutions
There’s a printable recipe card below for this easy roasted pumpkin soup recipe with the full quantities. But here are the main ingredients and ideas for any swaps.
- Pumpkin: Here in the UK I use British Cooking Pumpkins – these have much more flavour than the bigger variety grown for carving. In the US you’ll want something like a Sugar Pumpkin. You can also swap pumpkin for butternut squash, if it’s out of season, as pumpkin tends to only be available around Halloween here in the UK!
- Sage Leaves: I use fresh sage leaves but dried will also work. If you don’t like sage, you could swap this for rosemary or thyme.
- Chilli Infused Oil: This was actually a happy accident during recipe testing as I ran out of olive oil for one batch, and it gave it a lovely, subtle kick. For a milder soup you can use normal olive oil, or garlic infused oil instead.
- Onion: I used standard brown onions but red onion or shallots would work too.
- Garlic: Fresh minced garlic, chopped frozen garlic or garlic paste are all fine.
- Gluten Free Vegetable Stock: Not all stock is gluten free so make sure you’re using a brand like Knorr, Kallo or Pott’s which are gluten free and coeliac-safe. You can also use gluten free chicken stock if you prefer.
How to Make Roasted Pumpkin Soup
There’s a printable recipe card below with the method. But here are some step-by-step photos to show you how easy this gluten free pumpkin soup recipe is to make.
Storing and Freezing Instructions
TO STORE: Once cooled this pumpkin soup will keep in the fridge for 3-5 days. Reheat in the microwave or on the hob before serving.
TO FREEZE: I like to freeze this roasted pumpkin soup in portions – that way you can microwave what you need straight from frozen.
Frequently Asked Questions
Here are some FAQs about this simple pumpkin soup recipe. If you can’t find the answer to your question here or in the post above, please comment and I’ll try answer!
Cut the pumpkin into wedges as you would for baking, then place in the air fryer basket with the sage leaves and a drizzle of chilli oil. Air fry at 180c (356F) for 15-20 minutes. They’re done when you can stick a knife easily into the wedge.
Not a fan of chilli? Swap the chilli infused oil for plain olive oil or garlic oil instead.
There are lots of great pumpkin soup recipes out there that don’t call for roasting the pumpkin, but I definitely think it’s worth doing. Roasting it intensifies the flavour and colour, and also removes some of the moisture for a thicker soup.
You could cut the pumpkin into small chunks, fry it off with the onions and then cook in the stock until tender, but it would not have as much flavour as roasting or air frying the pumpkin pieces first.
Pumpkin Soup Topping Ideas
This roasted pumpkin soup is delicious on its own, but if you need some quick wins to ‘jazz’ it up with toppings, you could try:
- Roasted Pumpkin Seeds – this is a great way to cut down on food waste. You can scoop the seeds from the pumpkin before roasting, clean them off then roast them separately to sprinkle on top.
- Gluten Free Croutons – I love keeping a batch of these in the freezer ready for soup
- Chilli Oil – a drizzle of extra chilli oil on top adds even more spice.
- Crispy Sage Leaves – fry some extra sage leaves in butter until crispy then top the soup with them for extra flavour and texture.
Roasted Pumpkin Soup Recipe
Equipment
- OR blender
Ingredients
- 1 medium pumpkin, (cooking pumpkin or sugar pumpkin)
- 1 tbsp sage leaves, (roughly chopped)
- 2 tbsp chilli infused olive oil, (or normal olive oil for a mild version)
- 1 onion, (finely chopped)
- 4 tsp chopped garlic
- 1000 ml gluten free vegetable stock
Instructions
- Preheat the oven to 200C / 180C Fan / Gas Mark 6. Cut the pumpkin in half, scoop out seeds and cut each half into 3 wedges.
- Place the pumpkin wedges on a baking sheet, flesh side up, and drizzle with 1 tbsp chilli oil. Scatter over the sage leaves and then roast for 35-45 minutes until tender – you should be able to easily stick a dinner knife through the centre of a piece.
- Meanwhile, add the remaining chilli oil to a large pan and place on a medium heat. Add the onion and garlic and fry for 5-6 minutes until softened.
- When the pumpkin is cooked, scoop the flesh out (discard the skins) and add to the saucepan along with the sage leaves.
- Pour in the vegetable stock, mix well and blend. Be careful when blending hot soup! If using a jug blender I tend to leave it to cool a little first, or with a stick blender you can use a tea towel to cover it to avoid splashes. Season with salt and pepper to taste before serving.
Notes
- Top Tip: Don’t throw away the seeds. Once you’ve scooped them from the pumpkin, clean any remaining flesh from them and roast them. They make a great topper for the soup.
- Storing and Freezing: Store this pumpkin soup in the fridge for 3-5 days or freeze in portions for an easy, microwavable lunch option in a huryy.
Nutrition
More Easy Soup Recipes
If you like this easy roasted pumpkin soup then make sure you check out these other gluten free soup recipes too…
- If you love this pumpkin soup, you’re guaranteed to also like my Butternut Squash and Sweet Potato Soup, with coconut milk and warming spices.
- I use roasted carrots and parsnips in this easy Roast Carrot and Parsnip Soup for a balance of sweetness and big flavours. It’s a great winter warmer.
- This Beetroot Soup with coconut milk is just the happiest colour and I love the vibrancy of this easy Pea and Ham Soup too.
- You can’t beat a classic and it doesn’t get much easier (or cheaper!) than making a big batch of Leek and Potato Soup for the freezer. Mine has a fun, cheesy twist.
- My Chicken Soup is just my favourite meal to have in the freezer when I’m feeling poorly, closely followed by my Gluten Free Chicken Noodle Soup recipe.
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