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+ servings
Bowl of pumpkin soup topped with pepitas

Roasted Pumpkin Apple Soup

Roasted Pumpkin Apple Soup is healthy, vegan pumpkin soup made with homemade pumpkin puree! {V, GF}

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  • 3 1/2 - 4 lb. pumpkin such as sugar pumpkin red or green kabocha, red kuri or butternut (I used red kabocha)
  • 1 - 1 1/2 lbs. Granny Smith apples 3 large
  • 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
  • 2 teaspoons ground ginger
  • 4-6 cups [homemade vegetable stock] or store bought
  • Optional garnishes: roasted pepitas croutons, pomegranate or crispy sage


Prepare the pumpkin and apples:

  • Preheat the oven to 375 degrees and set out a large rimmed baking sheet.
  • Using a paring knife, cut the pumpkin lengthwise from the top of the stem to the bottom all the way around and pull apart. Scoop out the seeds with a spoon.
  • 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.
  • 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 for 40 minutes to 1 hour depending on the size of your pumpkin.
  • If very tender, the skin should slip right off, or scoop the flesh from the pumpkin and remove the peel from the apples. You'll have about 4 cups of pumpkin purée and 1 cup of apple.
  • The apple will be tender sooner than the pumpkin, and should be removed after about 45 minutes to prevent burning.

Prepare the soup:

  • 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.
  • 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.
  • 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.
  • Serve with the garnishes of your of your choice and enjoy!


  • Nutrition information does include added salt or optional garnishes.
  • Roast the pumpkin and apple ahead and store the purée in the fridge in an airtight container for up to 3 days prior to making your soup.
  • You can easily halve this recipe and use the remaining pumpkin purée in your baking or other recipes! Simply process in a food processor to make it smoother if necessary.
  • This soup is freezer friendly!


Serving: 1g, Calories: 235kcal, Carbohydrates: 52g, Protein: 5g, Fat: 4g, Saturated Fat: 1g, Sodium: 482mg, Potassium: 1659mg, Fiber: 6g, Sugar: 28g, Vitamin A: 37802IU, Vitamin C: 47mg, Calcium: 115mg, Iron: 4mg

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

Did you try this recipe?Be sure to tag @flavorthemoments with the hashtag #flavorthemoments on Instagram so I can see what you made!