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roasted pumpkin soup made in Thermomix
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5 from 7 votes

Creamy Roasted Vegan Pumpkin Soup Recipe

Velvety, comforting, super easy yet delicious. This Creamy Roasted Vegan Pumpkin Soup is one of the best soup recipes to make during the crisp, cool autumn months. And it is a great way to use up the flesh from carved pumpkins around Halloween. 
Prep Time10 minutes
Cook Time1 hour
Total Time1 hour 10 minutes
Course: Appetizer, Main Course
Cuisine: American, Western
Diet: Gluten Free, Halal, Vegan, Vegetarian
Servings: 4 people
Calories: 167kcal
Author: Ayla Clulee

Equipment

  • 1 Lodge Dutch oven
  • 1 kitchen scale
  • 1 measuring spoons
  • 1 Sharp knife
  • 1 large baking sheet
  • 1 Rubber spatula

Ingredients

  • 2-3 tablespoon olive oil
  • 1 kg pumpkin or butternut squash (flesh only, peeled, deseeded and cut in chunks)
  • 1 large onion (cut in chunks)
  • 3 cloves garlic (peeled and roughly chopped)
  • 1 red pepper (sweet Romano pepper or bell pepper)
  • 5 stalk fresh thyme
  • 1 teaspoon salt
  • ¼ teaspoon freshly ground black pepper
  • 900 ml vegetable stock or water (use chicken stock for non vegetarian option)
US Customary - Metric

Instructions

  • Preheat the oven to 200° C (390° F).
  • Peel, deseed and cut the pumpkin and place them on a baking tray.
  • Deseed the red pepper, cut it into chunks, and add them to the tray along with chunky cut onion, garlic, and thyme.
  • Drizzle the vegetables with olive oil and rub them gently until all covered with oil.
  • Place the tray in the oven and roast the vegetables for 35 to 40 minutes or until the pumpkin pieces are soft and slightly browned.
  • When the pumpkin is cooked and slightly caramelized, remove the tray from the oven, discard the thyme stalks and place the vegetables into your Thermomix bowl.
  • Add salt, pepper, and stock or water, and cook 15 minutes/100°C/speed1.
  • Blend 1 min/speed 5-10, increasing the speed gradually.
  • Alternatively, transfer them to a Dutch oven along with the stock and the seasoning. Cook for another 10 minutes and then blitz it using a hand blender or a liquidizer.
  • Check the seasoning and adjust the hot to your taste before serving. Serve hot or at room temperature.

Notes

  • This roasted pumpkin soup recipe is low calorie (only 167 calories per portion!), low fat, and packed with vitamins and nutrients. It is rich in vitamin A which helps in improving the eyes.
  • Choose a sweet and flavorful pumpkin variety for the best taste. Sugar pumpkins or butternut squash work well.
  • If you want to make this soup in a pan or dutch oven, after roasting the vegetables, transfer them to a dutch oven along with the stock and the seasoning. Cook for another 10 minutes and then blitz it using a hand blender or a liquidizer.
  • Roasting the pumpkin and red pepper is necessary as it brings out their sweet flavor.
  • It is a great way to use up the flesh from carved pumpkins around Halloween. 

Nutrition

Calories: 167kcal | Carbohydrates: 25g | Protein: 3g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Sodium: 1487mg | Potassium: 984mg | Fiber: 3g | Sugar: 12g | Vitamin A: 22754IU | Vitamin C: 66mg | Calcium: 73mg | Iron: 3mg