Fall comfort food doesn’t get better than this Roasted Pumpkin Apple Soup! It’s velvety smooth, packed with fall flavor, and garnished with coconut milk and crunchy pepitas. It’s gluten-free, vegan and great for meal prep and holiday entertaining!

Roasted pumpkin soup in bowls with coconut milk and sage

The first time I ever tried pumpkin soup was in Australia when I was about 22 years old.  I’d never heard of such a thing back then, and it was on the menu at every restaurant we went to.

While I enjoyed the soup on my trip, I didn’t try it again until I was in cooking school.  The recipe in school completely inspired me to prepare my own version at home, so this Roasted Pumpkin Apple Soup was born.

The velvety texture and fresh flavor of roasted pumpkin takes recipes like my pumpkin risotto and pumpkin chili to a new level, and it does the same for this soup!

I love topping it with a drizzle of coconut milk, crunchy pepitas and even crispy sage when I’m feeling extra fancy.

This soup is a delicious new way to enjoy pumpkin!

If you love pumpkin, be sure to see my collection of 35 Pumpkin recipes!

Bowls of roasted pumpkin apple soup with a spoon digging in

Why you’ll love this recipe

  • It’s cozy and comforting. This roasted pumpkin apple soup is velvety smooth, completely comforting, and packed with fall flavors.
  • It’s a delicious way to enjoy fresh pumpkin. Pumpkin is for more than pumpkin pie! Fresh roasted pumpkin adds a luxurious texture and flavor to soup and a number of savory recipes.
  • It’s great for meal prep. The pumpkin and apples can be roasted in advance so the soup can be assembled on the fly on a busy night. It’s also freezer friendly!

Recipe ingredients

This roasted pumpkin soup recipe includes a few ingredients that can be customized based on what you have on hand.

Roasted pumpkin soup ingredients

Ingredient notes

  • Pumpkin. This recipe calls for a sugar pumpkin, but kabocha squash, red kuri squash and even butternut squash may be used. One 3 lb. sugar pumpkin yields roughly 5 cups of roasted pumpkin flesh.
  • Apple. Use your favorite variety of baking apple such as Granny Smith, Honeycrisp or Pink Lady. No apples? Pears are a great substitute!
  • Aromatics. Onion, carrot and garlic are sautéed to provide a foundation of flavor.
  • Vegetable stock. Use homemade vegetable stock or whatever type of stock you have on hand.
  • Sage. Freshly chopped sage pairs beautifully with the pumpkin and apple flavor. Dried sage can be used in a pinch and it can be substituted with thyme as well.
  • Ginger. A few teaspoons of ground ginger adds depth of flavor. 1 tablespoon of freshly grated ginger may be added as well!
  • Optional toppings. Finish the soup off with a drizzle of coconut milk or cream for added richness. Fry sage leaves in a bit of oil until crispy for a beautiful presentation, or top with toasted pepitas. Roasted pumpkin seeds make a great topping as well!

See the recipe card below for the full list of ingredients and quantities.

How to make this roasted pumpkin soup recipe

This roasted pumpkin soup recipe is very easy to prepare, and most of the prep can be done in advance to make this recipe go even more quickly.

Pro tip: Roast the pumpkin and apples up to a few days in advance. The aromatics may also be prepped ahead of time.

See the recipe card below for full instructions.

How to make roasted pumpkin soup
  1. Cut the pumpkin in half and scoop out the seeds following the instructions in my post How to Cut a Pumpkin.
  2. Cut the apples in half and remove the core with a melon baller.
  3. Coat the cut sides of the pumpkin and apple with oil and place cut side down on a baking sheet. Roast for 30-40 minutes until tender.
  4. Scoop out the flesh of the pumpkin and remove the apple peels.
  5. Sautée the onion and carrot for 5 minutes until softened, then add the garlic, sage and ginger and cook 30 seconds longer.
  6. Purée the roasted pumpkin and apple with the aromatics and stock in (2) batches in a blender or food processor until smooth.
Pot of roasted pumpkin apple soup with sage on top

Recipe FAQs

What thickens pumpkin soup?

No thickeners are needed for this roasted pumpkin soup as the roasted pumpkin provides a silky smooth texture and great body on its own. Just be sure not to add too much liquid… start with 4 cups of vegetable stock and add up to 1-2 cups more once the soup has been puréed to reach the desired thickness.

What’s the best way to garnish pumpkin soup?

This vegan pumpkin soup is garnished with a drizzle of coconut milk and crunchy pepitas. Roasted pumpkin seeds, chopped fresh parsley and crispy sage leaves are a great options as well!

If you’re not following a dairy-free diet, a drizzle of heavy cream works as well as a dollop of creme fraiche or Greek yogurt.

Is this roasted pumpkin apple soup freezer friendly?

Yes! Freeze it in air tight containers without the garnishes for up to 3 months. Thaw in the refrigerator and heat on the stove top or in the microwave.

Roasted pumpkin soup in a bowl with garnishes and a spoon

Serving suggestions

There are a number of delicious ways to serve this roasted pumpkin soup!

Recipe notes

  • Pro tip:  Roast the pumpkin and apple 1-2 days in advance and store in an air tight container the refrigerator until you’re ready to make soup!
  • Nutrition information does not include optional garnishes.
  • Roasted pumpkin apple soup will keep in an air tight container in the refrigerator for up to 5 days or in the freezer for up to 3 months.
  • Fresh sage was used as a garnish for photos only.  It should be cooked before consuming as it is quite pungent.  To crisp up sage, fry leaves in a skillet in a shallow layer of oil over medium heat.
Spoonful of roasted pumpkin apple soup over the bowl

More soup recipes you’ll love:

Did you try this recipe?  If so, be sure to leave a review below and tag me @flavorthemoments on Facebook and Instagram

Roasted pumpkin soup in bowls with coconut milk and sage

Roasted Pumpkin Apple Soup

Servings: 8 servings
Prep Time: 20 minutes
Cook Time: 1 hour 20 minutes
Total Time: 1 hour 40 minutes
Roasted Pumpkin Apple Soup is healthy, vegan pumpkin soup made with homemade pumpkin puree! {V, GF}
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Ingredients

  • 3 lb. sugar pumpkin or your favorite variety of pumpkin; kabocha squash and red kuri squash are great options
  • 3 Granny Smith apples sub with your favorite variety of baking apples
  • 2 tablespoons extra virgin olive oil divided
  • 1 yellow onion chopped
  • 1 large carrot chopped
  • 3 cloves garlic minced
  • 2 tablespoons chopped fresh sage or 1 1/2 teaspoons dried; sub with thyme
  • 2 teaspoons ground ginger sub with 1 tablespoon freshly grated ginger
  • 4-6 cups vegetable stock
  • Garnish with coconut milk, roasted pepitas and crispy sage if desired

Instructions 

  • Preheat the oven to 375 degrees and set out a large rimmed baking sheet.
  • Cut the pumpkin in half and scoop out the seeds with a spoon. See my post How to Cut a Pumpkin for full instructions.
    3 lb. sugar pumpkin
  • Cut the apples in half lengthwise and scoop out the core with a melon baller and remove any excess core from the top or bottom.
    3 Granny Smith apples
  • Brush 1 tablespoon of olive oil over the cut sides of the pumpkin and apples and place cut side down on the rimmed baking sheet. Bake at 400 degrees for 30-40 minutes or until the pumpkin is tender, depending on the size of your pumpkin. Check for doneness after 30 minutes and remove the apples if they become tender before the pumpkin.
    2 tablespoons extra virgin olive oil
  • Scoop the flesh from the pumpkin and remove the peel from the apples. You'll have roughly 4 1/2 cups of pumpkin purée and 1 cup of apple.
  • Heat the remaining tablespoon of olive oil in a soup pot or dutch oven. Add the onion and carrot and cook for 5-7 minutes or until tender. Add the garlic, sage and ginger and cook 30 seconds longer.
    1 yellow onion, 1 large carrot, 3 cloves garlic, 2 tablespoons chopped fresh sage, 2 teaspoons ground ginger
  • Place 2 cups of the vegetable stock in the blender followed by the onion mixture and half of the puréed apples and pumpkin. Process until smooth, pour into the soup pot, and repeat with the remaining stock and purée.
    4-6 cups vegetable stock
  • Add 1-2 more cups of the stock depending on the desired thickness, and bring to a boil over medium heat. Reduce the heat and simmer for 10-15 minutes or until heated through. Season with salt and freshly ground black pepper to taste. Garnish with coconut milk and pepitas if desired. Enjoy!

Notes

  • Pro tip:  Roast the pumpkin and apple 1-2 days in advance and store in an air tight container the refrigerator until you’re ready to make soup!
  • Nutrition information does not include optional garnishes.
  • Roasted pumpkin apple soup will keep in an air tight container in the refrigerator for up to 5 days or in the freezer for up to 3 months.
  • Fresh sage was used as a garnish for photos only.  It should be cooked before consuming as it is quite pungent.  To crisp up sage, fry leaves in a skillet in a shallow layer of oil over medium heat.

Nutrition

Calories: 131kcal, Carbohydrates: 25g, Protein: 2g, Fat: 4g, Saturated Fat: 1g, Polyunsaturated Fat: 0.4g, Monounsaturated Fat: 3g, Sodium: 480mg, Potassium: 718mg, Fiber: 3g, Sugar: 14g, Vitamin A: 16272IU, Vitamin C: 20mg, Calcium: 58mg, Iron: 2mg

Nutrition is estimated using a food database and is only intended to be used as a guideline for informational purposes.

Course: Recipes
Cuisine: American
Author: Marcie
All recipes and images © Flavor the Moments.
Did you try this recipe?Be sure to tag @flavorthemoments with the hashtag #flavorthemoments on Instagram so I can see what you made!

**This post was originally published in November 2018. The photos have been updated, step by step photos have been added and the text has been modified to include more recipe information.

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