Roasted Garlic and Caramelized Onion Pumpkin Soup

By AislePrompt Editorial · ·

How this recipe was made — this recipe was drafted by AislePrompt's AI-assisted pipeline from technique templates and USDA-sourced nutrition data, and published by AislePrompt Editorial — see how AislePrompt recipes are developed and reviewed.

This comforting pumpkin soup blends roasted garlic and sweet caramelized onions for a savory, velvety dish perfect for chilly autumn evenings. This American-inspired soup recipe (vegetarian), ready in about 60 minutes, pairs pumpkin puree, olive oil, garlic cloves for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 180 calories and feeds 6, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" 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.

Prep: 15 min Cook: 45 min Serves 6 American cuisine 180 cal/serving
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Ingredients

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Instructions

  1. Step 1: Preheat oven to 400°F. Toss 6 whole garlic cloves in 1 tbsp olive oil, wrap in foil and roast for 30 minutes until soft and fragrant.
  2. Step 2: While garlic roasts, heat 2 tbsp olive oil in a large pot over medium heat. Add 2 medium thinly sliced yellow onions and cook for 20 minutes, stirring occasionally, until deeply caramelized and golden brown.
  3. Step 3: Squeeze the roasted garlic cloves out of their skins and add to the pot along with 3 cups pumpkin puree, 4 cups vegetable broth, 1 tsp salt, 1/2 tsp black pepper, and 1/4 tsp ground nutmeg. Stir to combine.
  4. Step 4: Bring the soup to a simmer and cook for 15 minutes to blend flavors.
  5. Step 5: Remove from heat and carefully blend the soup using an immersion blender until smooth and creamy.
  6. Step 6: Stir in 1/2 cup heavy cream and 1 tsp chopped fresh thyme. Warm through for 2 minutes before serving.

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