A simple, 8-ingredient pumpkin soup that’s savory and made completely from scratch! Healthy, satisfying, and perfect for chillier weather.
Author Minimalist Baker. For the full recipe click here

Servings                     4
Course                       Entree, Side, Soup
Cuisine                       Gluten-Free, Vegan
Freezer Friendly          1 month
Does it keep?              3-4 Days


2 sugar pumpkins (2 pumpkins yield ~2 1/4 cups (450 g) pumpkin puree)
1 Tbsp olive oil (or sub water if oil-free)
2 medium shallots  (diced // 2 shallots yield ~1/4 cup or 40 g)
3 cloves garlic(minced // 3 cloves yield ~1 1/2 Tbsp or 9 g)
2 cups vegetable broth (DIY or store-bought)
1 cup canned light coconut milk (or sub other non-dairy milk with varied results)
2 Tbsp maple syrup or agave nectar (or honey if not vegan)
1/4 tsp each sea salt, black pepper, cinnamon, nutmeg


1. Preheat oven to 350 degrees F (176 C) and line a baking sheet with parchment paper.
2. Using a sharp knife, cut off the tops of the sugar pumpkins and then halve them. Use a sharp spoon to scrape out all of the seeds and strings (see notes for a link to roasting seeds).
3. Brush the flesh with oil and place face down on the baking sheet. Bake for 45-50 minutes or until a fork easily pierces the skin. Remove from the oven, let cool for 10 minutes, then peel away skin and set pumpkin aside.
4. To a large saucepan over medium heat add olive oil, shallot and garlic. Cook for 2-3 minutes, or until slightly browned and translucent. Turn down heat if cooking too quickly.
5. Add remaining ingredients, including the pumpkin, and bring to a simmer.
6. Transfer soup mixture to a blender or use an immersion blender to puree the soup. If using a blender, place a towel over the top of the lid before mixing to avoid any accidents. Pour mixture back into pot.
7. Continue cooking over medium-low heat for 5-10 minutes and taste and adjust seasonings asneeded. Serve as is.
8. Recipe serves 3-4 (as originally written). Leftovers keep in the fridge for up to a few days and in the freezer for up to a month or more.