Half-Roasted Spiced Pumpkin Soup

By AislePrompt Editorial · Published 2026-07-30 · Updated 2026-07-30

A comforting soup made from half a roasted pumpkin blended with warming spices, finished with a swirl of cream and toasted pepitas. This American soup recipe, ready in about 65 minutes, pairs small pumpkin, halved and seeded, olive oil, and onion, chopped for a weeknight-friendly dinner. Each serving lands at about 210 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Build a week of meals around this recipe" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 1 (about 2 lbs) small pumpkin, halved and seeded
• 3 tbsp olive oil
• 1 medium onion, chopped
• 1 medium carrot, chopped
• 3 garlic cloves, minced
• 1/2 tsp ground cinnamon
• 1/4 tsp ground nutmeg
• 4 cups vegetable broth
• 1/4 cup heavy cream
• 2 tbsp pepitas (pumpkin seeds), toasted
• 1 tsp salt
• 1/2 tsp black pepper

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Instructions

1. Step 1: Preheat oven to 400°F (200°C). Brush 1 halved and seeded pumpkin (about 2 lbs) with 2 tbsp olive oil and place cut side down on a baking sheet. Roast for 40 minutes until tender.
2. Step 2: While pumpkin roasts, heat 1 tbsp olive oil in a large pot over medium heat. Add 1 chopped onion and 1 chopped carrot, cooking for 5-7 minutes until softened.
3. Step 3: Add 3 minced garlic cloves, 1/2 tsp ground cinnamon, and 1/4 tsp ground nutmeg to the pot. Cook for 1 minute until fragrant.
4. Step 4: Scoop roasted pumpkin flesh from skin (about 3 cups) into the pot. Pour in 4 cups vegetable broth and bring to a simmer. Cook for 10 minutes.
5. Step 5: Use an immersion blender to puree soup until smooth. Stir in 1 tsp salt and 1/2 tsp black pepper.
6. Step 6: Ladle soup into bowls, swirl 1/4 cup heavy cream on top, and garnish with 2 tbsp toasted pepitas. Serve warm.