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Roasted Pumpkin Soup

Real pumpkin, carrot, roasted garlic and hints of cardamom and ginger are the makings of our inagural ode to fall - Roasted Pumpkin Soup. This seasonal soup is creamy, luxurious and the only thing making the transition from hot sunny days to cooler temps bearable.

Course Soup
Cuisine American
Keyword pumpkin soup, roasted pumpkin soup, pumpkin and carrot soup
Prep Time 25 minutes
Cook Time 1 hour
Total Time 1 hour 25 minutes
Servings 4 servings
Calories 346 kcal


  • 1 sugar pumpkin
  • 2 tbsp + 2 tsp olive oil, divided
  • 1 1/2 tsp kosher salt, divided
  • 1 tsp garlic powder, divided
  • 1/2 tsp ground ginger, divided
  • 1/4 tsp ground cinnamon
  • 2 heads garlic
  • 2 medium shallots
  • 2 medium carrots (about 1 cup diced or shredded)
  • 4 cups chicken stock
  • 1 tbsp packed brown sugar
  • 1/4 tsp ground cardamom
  • 1/4 cup heavy cream


  1. Preheat oven to 375 degrees. Line a large baking sheet with parchment paper for easy clean up.

  2. Pierce the pumpkin all over with a fork. Place the pumpkin in the microwave and cook for six minutes. This should soften it so it is easier to cut into. Use a large chef's knife to cut the stem off. Cut the pumpkin down the middle from top to bottom.

  3. Drizzle the inside of the pumpkin flesh with one tablespoon olive oil. Use hands to coat the flesh. Sprinkle evenly with 1/2 teaspoon salt, 1/2 teaspoon garlic powder, 1/4 teaspoon cinnamon and 1/4 teaspoon ginger. Place the pumpkin halves flesh side down on the baking sheet.

  4. Place the garlic heads on a large piece of foil. Drizzle with two teaspoons olive oil. Sprinkle with salt and pepper. Pull the sides of the foil over the garlic to enclose it. Place next to the pumpkin. Transfer the sheet pan to the oven and roast the pumpkin and garlic for 40-45 minutes until the pumpkin is easily pierced with a fork and garlic is soft.

  5. While the pumpkin and garlic cook. Prep the shallot and carrot.

  6. Heat a large dutch oven to a medium heat. Add remaining tablespoon olive oil. When the oil is hot add the shallot, carrot and 1/2 teaspoon salt. Saute the veggies foor 3-4 minutes until slightly softened. Add chicken stock, remaining salt, remaining 1/4 teaspoon ginger, brown sugar and 1/4 teaspoon cardamom. Turn the heat off until the pumpkin is done cooking.

  7. When the pumpkin is done, use a spoon to scoop out the flesh. Measure 2 1/2 cups and transfer to the pot with the shallot and chicken broth. Remove all the roasted garlic from the bulb. I find the skin slides right off, but if it doesn't just squeeze it all out.

  8. Bring mixture to a boil and reduce to a simmer. Simmer for 5-6 minutes until the carrot is soft.

  9. While the soup simmers, attach the blender to the Oster 3-in-1 Kitchen System. Ladle the soup carefully into the blender. Put the lid on and cover with a kitchen towel. Blend on high untiil smooth. Add cream. Pulse until combined. Season to taste with salt and pepper.

Nutrition Facts
Roasted Pumpkin Soup
Amount Per Serving (1 serving)
Calories 346 Calories from Fat 144
% Daily Value*
Fat 16g25%
Saturated Fat 5g31%
Polyunsaturated Fat 2g
Monounsaturated Fat 8g
Cholesterol 28mg9%
Sodium 1250mg54%
Potassium 1621mg46%
Carbohydrates 44g15%
Fiber 3g13%
Sugar 19g21%
Protein 11g22%
Vitamin A 34268IU685%
Vitamin C 38mg46%
Calcium 133mg13%
Iron 4mg22%
* Percent Daily Values are based on a 2000 calorie diet.