Roasted Pumpkin, Carrot, and Sweet Potato Soup Recipe
Introduction
This roasted pumpkin, carrot, and sweet potato soup is thick, creamy, and bursting with cozy, natural sweetness. Roasting the vegetables first deepens their flavor, making this soup perfect for a comforting weeknight meal or a leisurely weekend lunch.
Ingredients
- 4 cups pumpkin, peeled and cut into 1-inch cubes
- 2 medium sweet potatoes, peeled and cut into 1-inch cubes (about 3 cups)
- 4 medium carrots, peeled and sliced into 1-inch pieces (about 2 cups)
- 1 medium onion, peeled and cut into wedges
- 4 garlic cloves, peeled
- 3 tablespoons olive oil, divided
- 1 teaspoon salt, divided, plus more to taste
- 1/2 teaspoon black pepper, divided
- 1 teaspoon ground cumin
- 1/2 teaspoon smoked paprika
- 1/4 teaspoon ground cinnamon
- 4 cups low-sodium vegetable broth
- 1 cup canned full-fat coconut milk
- 1 tablespoon fresh lemon juice
Optional toppings:
- Toasted pumpkin seeds
- Fresh thyme
- Extra coconut milk
- Olive oil
- Cracked black pepper
Instructions
- Step 1: Preheat the oven to 425°F (220°C). Peel and cut the pumpkin, sweet potatoes, and carrots into roughly 1-inch pieces to ensure even cooking. Peel the onion and garlic cloves, cutting the onion into wedges and leaving the garlic whole.
- Step 2: Line a large rimmed baking sheet with parchment paper. Spread the pumpkin, sweet potatoes, carrots, onion wedges, and garlic cloves on the sheet. Drizzle with 2 tablespoons olive oil, then sprinkle with 1/2 teaspoon salt, 1/4 teaspoon black pepper, cumin, smoked paprika, and cinnamon. Toss to coat evenly and spread in a single layer.
- Step 3: Roast the vegetables for 35 to 40 minutes, turning them carefully halfway through. They’re ready when tender and golden-brown spots appear on the edges.
- Step 4: Transfer the roasted vegetables and any seasoning left on the sheet to a large soup pot over medium heat. Add the remaining 1/2 teaspoon salt, 1/4 teaspoon black pepper, and pour in the vegetable broth. Stir and bring to a gentle simmer.
- Step 5: Simmer uncovered for 8 to 10 minutes until the vegetables are very soft. Stir occasionally to prevent sticking.
- Step 6: Turn off the heat. Using an immersion blender, blend the soup directly in the pot until smooth and velvety, about 1 to 2 minutes. Keep the blender submerged to avoid splashing.
- Step 7: Return the pot to low heat. Stir in the coconut milk, lemon juice, and remaining tablespoon of olive oil. Warm for 2 to 3 minutes without boiling. Taste and adjust salt or pepper as needed. If too thick, add a splash of broth or water.
- Step 8: Serve hot, garnished with your choice of toasted pumpkin seeds, fresh thyme, a drizzle of coconut milk, olive oil, or cracked black pepper.
Tips & Variations
- Cut vegetables into similar sizes to ensure even roasting and tenderness.
- Butternut squash is a great substitute for pumpkin.
- Use Yukon Gold potatoes instead of sweet potatoes for a less sweet flavor.
- Chicken broth can be used instead of vegetable broth if not vegetarian.
- Replace coconut milk with heavy cream for a dairy version.
- Add a pinch of cayenne pepper for some heat.
- Roast a small piece of fresh ginger with the vegetables for extra warmth.
Storage
Let the soup cool completely before storing. Refrigerate in an airtight container for up to 4 days or freeze for up to 3 months. Reheat gently on the stove over medium-low heat, stirring often. Add a little broth or water if the soup is too thick after reheating.
How to Serve
Serve this delicious recipe with your favorite sides.
FAQs
Do I have to peel the pumpkin?
For the smoothest texture, yes. The pumpkin skin can be tough and make the soup less silky, although some pumpkin skins are edible.
Can I use butternut squash instead of pumpkin?
Yes. Use an equal amount of peeled, cubed butternut squash in place of the pumpkin for a similar flavor and texture.
Print
Roasted Pumpkin, Carrot, and Sweet Potato Soup Recipe
- Total Time: 1 hour 10 minutes
- Yield: 6 servings 1x
- Diet: Vegetarian
Description
This roasted pumpkin, carrot, and sweet potato soup is a thick, creamy, and cozy dish that highlights the natural sweetness of roasted vegetables. Roasting the pumpkin, carrots, sweet potatoes, onion, and garlic brings out a deep, rich flavor that makes this soup taste like it has been cooking all day, while still being simple enough for a weeknight meal. Smooth and velvety, this soup is enhanced with warming spices like cumin, smoked paprika, and cinnamon, then finished with creamy coconut milk and a splash of fresh lemon juice for balance. It’s perfect for fall and winter, easy to make ahead, freezes well, and pairs beautifully with warm crusty bread or sandwiches.
Ingredients
Vegetables
- 4 cups pumpkin, peeled and cut into 1-inch cubes
- 2 medium sweet potatoes, peeled and cut into 1-inch cubes (about 3 cups)
- 4 medium carrots, peeled and sliced into 1-inch pieces (about 2 cups)
- 1 medium onion, peeled and cut into wedges
- 4 garlic cloves, peeled
Seasonings & Oil
- 3 tablespoons olive oil, divided
- 1 teaspoon salt, divided
- 1/2 teaspoon black pepper, divided
- 1 teaspoon ground cumin
- 1/2 teaspoon smoked paprika
- 1/4 teaspoon ground cinnamon
Liquid Ingredients
- 4 cups low-sodium vegetable broth
- 1 cup canned full-fat coconut milk
- 1 tablespoon fresh lemon juice
Optional Toppings
- Toasted pumpkin seeds
- Fresh thyme
- Extra coconut milk
- Olive oil
- Cracked black pepper
Instructions
- Prepare the Vegetables: Preheat your oven to 425°F (220°C). Peel and cut the pumpkin, sweet potatoes, and carrots into roughly 1-inch cubes and slices. Peel the onion and cut into wedges, and peel the garlic cloves, leaving them whole. Keeping the pieces similar in size ensures even cooking.
- Season the Vegetables: Line a large rimmed baking sheet with parchment paper. Place the pumpkin, sweet potatoes, carrots, onion wedges, and whole garlic cloves on the sheet. Drizzle with 2 tablespoons olive oil, sprinkle with 1/2 teaspoon salt, 1/4 teaspoon black pepper, cumin, smoked paprika, and cinnamon. Toss well to coat evenly and spread out in a single layer without crowding.
- Roast Until Tender: Roast the vegetables in the oven for 35 to 40 minutes, turning once after about 20 minutes. Roast until tender and golden-brown on the edges, when a fork easily pierces the sweet potatoes and carrots. Add additional roasting time if needed.
- Add Everything to the Pot: Transfer the roasted vegetables, including any browned bits and seasoning left on the baking sheet, into a large soup pot over medium heat. Pour in the vegetable broth and add the remaining 1/2 teaspoon salt and 1/4 teaspoon black pepper. Stir well and bring to a gentle simmer.
- Simmer the Soup: Once simmering, reduce heat to low and cook uncovered for 8 to 10 minutes, allowing the roasted vegetables to soften further. Stir occasionally to prevent sticking.
- Blend Until Smooth: Turn off the heat. Using an immersion blender, blend the soup directly in the pot for 1 to 2 minutes until completely smooth and velvety, keeping the blender submerged to avoid splashing.
- Make It Creamy: Return the pot to low heat and stir in the coconut milk, fresh lemon juice, and the remaining 1 tablespoon olive oil. Warm gently for 2 to 3 minutes, avoiding a hard boil. Adjust seasoning with extra salt or pepper if needed. If the soup is too thick, thin it with a splash of vegetable broth or water.
- Serve: Ladle the hot soup into bowls. Optionally garnish with toasted pumpkin seeds, a drizzle of coconut milk or olive oil, fresh thyme, and cracked black pepper. Serve warm with crusty bread or your favorite sides.
Notes
- Do not crowd the baking sheet to ensure vegetables roast and brown properly.
- Cut vegetables into roughly equal 1-inch pieces for even cooking.
- Roast until vegetables are very tender; a fork should slide in easily.
- Keep immersion blender submerged while blending to prevent splatter.
- Adjust soup thickness after blending by adding broth or water as needed.
- Avoid boiling soup after adding coconut milk to maintain smooth texture.
- The lemon juice at the end brightens and balances the flavors.
- Prep Time: 20 minutes
- Cook Time: 50 minutes
- Category: Soup
- Method: Roasting and Stovetop
- Cuisine: American
Keywords: roasted pumpkin soup, carrot soup, sweet potato soup, creamy vegetable soup, fall soup recipe, healthy soup, vegetarian soup, cozy soup recipe
