Maple Roasted Pumpkin Soup (Seasonal Favorite)

As autumn settles in with its golden light and cooler air, there’s no better way to embrace the season than with a cozy bowl of Maple Roasted Pumpkin Soup. This fall-inspired recipe brings together the earthy richness of roasted pumpkin, the natural sweetness of maple syrup, and the warmth of seasonal spices like cinnamon and nutmeg—all blended into a velvety, comforting soup.

Made with whole, plant-based ingredients and free from alcohol, pork, or processed additives, this soup is not only a comforting favorite—it’s also vegetarian, easily vegan, and gluten-free adaptable. Whether you’re looking for a simple weeknight meal, a starter for your Thanksgiving table, or a soup to sip while curled up with a book, this one delivers on every front.

Why You’ll Love This Maple Roasted Pumpkin Soup

• 🎃 Real roasted pumpkin gives this soup a rich, earthy base

• 🍁 Pure maple syrup adds warmth and natural sweetness

• 🥣 Ultra creamy without heavy cream or dairy

• 🌿 Vegan, gluten-free, and allergen-friendly

• ⏱️ Make-ahead friendly and great for meal prep

• 🍂 A true seasonal comfort with autumn’s best flavors

🛒 Ingredients

🔸 For Roasting:

• 1 small sugar pumpkin (or pie pumpkin), about 3–4 lbs

• 1 tablespoon olive oil

• Salt and pepper, to taste

🔸 For the Soup Base:

• 1 tablespoon olive oil

• 1 medium yellow onion, chopped

• 2 garlic cloves, minced

• 1 medium carrot, chopped

• 1 celery stalk, chopped (optional for savory depth)

• 3–3½ cups low-sodium vegetable broth

• 1 teaspoon ground cinnamon

• ¼ teaspoon ground nutmeg

• ¼ teaspoon ground ginger

• ¼ teaspoon turmeric (optional, for color and health benefits)

• 2 tablespoons pure maple syrup (adjust to taste)

• Salt and freshly ground black pepper, to taste

• ½–¾ cup unsweetened oat milk or coconut milk (optional for extra creaminess)

🔸 Optional Garnishes:

• Swirl of maple syrup or coconut cream

• Toasted pumpkin seeds (pepitas)

• Fresh thyme or sage

• Dusting of cinnamon or paprika

• Crusty bread or vegan crackers

🎃 How to Make Maple Roasted Pumpkin Soup

🔪 Step 1: Roast the Pumpkin

Roasting your own pumpkin gives this soup unbeatable flavor compared to canned purée.

1. Preheat oven to 400°F (200°C).

2. Cut the pumpkin in half, scoop out seeds, and slice into quarters.

3. Brush with olive oil and sprinkle lightly with salt and pepper.

4. Place on a baking sheet lined with parchment paper, cut-side down.

5. Roast for 40–50 minutes, or until fork-tender and caramelized.

6. Let cool slightly, then scoop the flesh into a bowl and set aside.

🍴 Don’t discard the seeds—roast them for garnish or snacks!

🧅 Step 2: Sauté the Aromatics

1. In a large soup pot, heat 1 tablespoon olive oil over medium heat.

2. Add chopped onion and sauté for 4–5 minutes until soft.

3. Stir in garlic, carrot, and celery (if using) and cook another 5–6 minutes.

🍁 Step 3: Build the Flavor

1. Add roasted pumpkin flesh to the pot.

2. Pour in 3 cups of vegetable broth.

3. Stir in cinnamon, nutmeg, ginger, turmeric, and maple syrup.

4. Bring to a simmer and cook for 15–20 minutes, until vegetables are soft and flavors have melded.

🌀 Step 4: Blend the Soup

1. Remove from heat. Use an immersion blender to purée the soup until silky smooth.

   • Or, transfer in batches to a high-speed blender, carefully venting steam.

2. Return to pot and stir in oat or coconut milk for extra creaminess (optional).

3. Adjust seasoning—add more salt, pepper, or maple syrup to taste.

🌿 Step 5: Garnish & Serve

Ladle into bowls and top with:

• A swirl of maple syrup or coconut cream

• Roasted pumpkin seeds

• Fresh herbs like sage or thyme

• A dusting of cinnamon or smoked paprika

Serve hot with your favorite crusty bread or alongside a fall salad.

🥗 Serving Ideas

🧊 Storage & Freezing

This soup keeps and reheats beautifully, making it great for meal prep.

• Fridge: Store in an airtight container up to 5 days.

• Freezer: Freeze in individual portions for up to 3 months.

• Reheat: Warm gently on the stove or microwave, stirring occasionally.

🔁 The flavor improves as it sits, making leftovers even more delicious!

🔄 Substitutions & Variations

🥥 Make it Richer

Use full-fat coconut milk for a super silky texture.

🍠 No Pumpkin?

Substitute with roasted butternut squash or sweet potato.

🌶️ Add Heat

Stir in a pinch of cayenne or chili flakes for a subtle kick.

🫘 Add Protein

Serve with a scoop of cooked lentils or white beans stirred in.

🌿 Make It Herbaceous

Add fresh sage, rosemary, or thyme while simmering for more depth.

🔍 Nutritional Highlights (Per Serving)

• Calories: ~210

• Fat: 8g

• Carbs: 30g

• Fiber: 5g

• Protein: 3g

• Sugar: 9g (natural from pumpkin + maple syrup)

Nutrition may vary based on milk used and portion size.

❓ FAQs About Maple Roasted Pumpkin Soup

🔹 Can I use canned pumpkin instead?

Yes! Use 2 cups of unsweetened canned pumpkin purée in place of fresh roasted pumpkin. It’s faster and still delicious.

🔹 Is this soup vegan?

Yes—this recipe is fully plant-based. Just make sure your milk and garnishes are vegan-friendly.

🔹 How do I make it gluten-free?

This soup is naturally gluten-free. Just be sure any bread or toppings you use are also GF.

🔹 Can I make this in a slow cooker?

Yes. Sauté onion and garlic first, then add all ingredients to the slow cooker and cook on LOW for 6–8 hours. Blend before serving.

🔹 What type of pumpkin should I use?

Use sugar pumpkins or pie pumpkins for best flavor and texture. Avoid large carving pumpkins, which are watery and bland.

💬 Reader Tips & Variations

🎃 Emily from Colorado: “I added a splash of apple cider instead of maple—it was amazing!”

🍂 Jay from Toronto: “Roasted the seeds and used them as a crunchy topping. My kids loved it!”

🥥 Lena from Seattle: “Coconut milk + chili flakes gave this soup Thai vibes. SO good!”

🥰 Final Thoughts

This Maple Roasted Pumpkin Soup is fall in a bowl—sweet, spiced, creamy, and endlessly comforting. Whether you’re meal-prepping lunches, cooking for loved ones, or creating a cozy evening meal, this recipe will become a go-to autumn favorite.

Simple ingredients, powerful flavor, and customizable to fit your preferences—this soup proves that comfort food can be wholesome, seasonal, and deeply satisfying.

📌 Save this recipe for all your fall gatherings!
🍁 Naturally sweet, comforting, and cozy—just like the season itself.