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Roast Pumpkin And Garlic Soup

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This hearty and filling soup is perfect to warm you up on a cold winters day. The Pumpkin season in the UK stretches from October to December, but this wonderful vegetable is largely forgotten after the Halloween festivities. Pumpkin is wonderful to roast and offers a creamy and sweet taste.
Course Main Course, Soup
Cuisine British, European
Diet Vegan, Vegetarian
Keyword easy haloween recipes, pumpkin recipes, pumpkin soup recipe, seasonal soup recipes
Prep Time 15 mins
Cook Time 1 hr 30 mins
Total Time 1 hr 45 mins
Servings 4
Calories 186


  • 1 Medium Pumpkin around 1kg
  • 1 Bulb Garlic
  • 3 Tablespoons Olive Oil
  • 2 Medium Onion
  • 500 ml Vegetable Stock
  • 3-4 Leaves Sage


  • Chop the pumpkin in half, remove and reserve pumpkin seeds. Cut pumpkin into rough 1 inch cubes with skin left on. Add to a deep sided oven tray.
  • Crush the bulb of garlic loosely and arrange evenly over the pumpkin. Drizzle around 2 tablespoons of oil over the pumpkin and garlic mix. Salt generously. Put in an oven marked 200 degrees centigrade for 40 minutes or until the pumpkin is very tender.
  • Whilst the pumpkin is cooking spread the seeds on a flat tray, salt heavily and put into an oven marked 175 degrees until the seeds are crispy and browned. This should take around 1hr and a half. But feel free to put them into the same oven as the roasted pumpkin and do for less time.
  • Once pumpkin has become soft. Take out of the oven and add the sage, finely chopped, to the tray. Return to the oven for a further 5 minutes.
  • Remove pumpkin from the oven and de-skin both pumpkin and garlic cloves. Be careful it can get hot!
  • Put a deep set pan on a medium heat and warm 1 tablespoon of olive oil. Dice the onion and add to the oil. Cook until soft. Add the roasted pumpkin and garlic to the onions. Cook for a further 2mins then add the stock.
  • Bring to the boil and then turn down to a simmer. Cook for 20-30 mins occasionally stirring. If the soup becomes too thick add water until you get the desired consistency.
  • Once the soup has simmered, blend to a smooth texture with a hand blender. Alternatively the soup can be left rustic and chunky.
  • Take out the pumpkin seeds from the oven. Then should be crunchy to bite. Grate black pepper over the seeds.
  • Serve soup in bowls with pumpkin seeds sprinkled to garnish.


Calories: 186kcal | Carbohydrates: 23g | Protein: 3g | Fat: 11g | Saturated Fat: 2g | Sodium: 505mg | Potassium: 930mg | Fiber: 2g | Sugar: 10g | Vitamin A: 21549IU | Vitamin C: 27mg | Calcium: 65mg | Iron: 2mg