Creamy Roasted Pumpkin Apple Soup

This creamy roasted pumpkin apple soup is filled with comforting flavors like rosemary and nutmeg. Made without cream, it is still silky smooth. This easy vegan recipe takes just about one hour to make, and is a nutritious addition to your weeknight dinner line up.

As a Registered Dietitian, I love to see such enthusiasm for all things pumpkin, since it is a nutritious food to include in your diet. If you love pumpkin recipes, then this puréed pumpkin apple soup is a must make! Made without cream or any dairy, it’s incredibly silky smooth and creamy.

To make this soup, you’ll roast sugar pumpkin, apple, garlic, and onion to bring out the rich caramelized flavors. Then blend everything together with vegetable broth into the perfect healthy puréed soup. It takes just about one hour to make with easy clean up. Pair it with a big green salad for a nutritious and delicious meal!

This recipe is naturally vegan, gluten free, soy free, and nut free. It serves three as a main dish and four as a side dish.

Ingredients in roasted pumpkin apple soup

Everything you need to make this soup:

• Sugar pumpkin: This type of pumpkin is smaller and darker in color than a Halloween Jack-O-Lantern pumpkin. It has a sweeter flavor and is less fibrous, making it perfect for pumpkin recipes. You may also see it sold as pie pumpkin.
• Apple: I used a green Granny Smith apple, because the tart acidity pairs so well with the other flavors.
• Onion: You can use yellow or white onion.
• Garlic
• Rosemary
• Spices: turmeric, nutmeg, and smoked paprika
• Olive oil
• Salt and pepper
• Vegetable broth

I topped the soup with toasted pepitas (pumpkin seeds) for some crunch, but this is optional!

Kitchen tools needed

For this recipe, you will need a large, sharp knife to cut through the pumpkin, a large baking sheet or roasting pan, a high powered blender, and parchment paper.

Step by step instructions

First, cut the top stem off the pumpkin. Slice it in half and scoop out the seeds. Discard the seeds or save them to roast.

Drizzle some olive oil onto the flesh of each pumpkin half, and sprinkle with salt and pepper. Place the pumpkin cut side down in the center of a large baking sheet lined with parchment paper. Roast the pumpkin in the oven for 20 minutes.

While the pumpkin is in the oven, peel the garlic cloves and roughly chop the onion and apple. Toss these with olive oil and the spices.

Remove the pumpkin from the oven. Spread the prepared garlic, onion, and apple around the pumpkin on the baking sheet. Top with a few sprigs of fresh rosemary. Return to the oven and roast for another 15-20 minutes, until the pumpkin is easily pierced with a fork.

Remove from the oven and carefully flip the pumpkin halves over so the skin side is up, so they can cool. Once cool enough to handle, scoop out the pumpkin flesh and transfer it to a blender with the other roasted items.

Add vegetable broth to the blender and blend on high for about 1 minute, until super smooth with no lumps remaining. Add salt to taste if needed.

Pour directly from the blender into serving bowls and enjoy!

Recipe variations and tips

• If you don’t have sugar pumpkin available to you, you can make this recipe with butternut squash or kabocha squash.
• Try another hardy herb instead of rosemary, such as sage or thyme.
• This soup is quite creamy. If you want to thinner consistency, add 1-2 cups more of vegetable broth.
• To make this soup with an immersion blender, transfer all roasted vegetables and apple to a large stock pot. Pour in the vegetable broth and use your immersion blender to blend it all together.

Storing pumpkin apple soup

Fridge: Store in an airtight container (preferably glass) for up to 5 days. Reheat in the microwave for 1-2 minutes.

Freezer: You can freeze this soup for up to 3 months. Let the soup cool to room temperature, then portion into individual servings in airtight containers or baggies and freeze. When ready to eat, let the soup thaw in the fridge then heat in the microwave.

Serving suggestions

This soup makes an delicious light lunch or dinner served with crusty bread or a salad. Try it with one of my favorites:

• Cranberry Apple Walnut Salad with Goat Cheese
• Shredded Brussels Sprouts, Kale, and Apple Salad
• Beet Quinoa Salad with Butternut Squash, Kale, and Pecans
• Fall Farro Salad

Pumpkin nutrition benefits

Pumpkin is not just for holiday decoration, it’s a nutritious winter squash! In fact, it is more nutritionally dense with vitamins and minerals than other winter squash varieties. One cup of cooked pumpkin provides:

• 1 gram of dietary fiber
• 2.4 grams of plant-based protein
• 814 mg potassium (17 percent of your daily needs)
• 1.93 mg iron (11 percent of your daily needs)
• 995.5 mcg Vitamin A (111 percent of your daily needs)
• 0.251 mg riboflavin (19 percent of your daily needs)
• 18.4 mg Vitamin C (20 percent of your daily needs)
• 3.27 mg Vitamin E (15 percent of your daily needs)

Pumpkin gets it’s orange hue from beta-carotene, a plant compound with powerful antioxidant properties. Antioxidants help fight inflammation in the body, protect our cells, and play a role in disease prevention.

Apple nutrition benefits

Apples are a widely available, affordable, and healthy fruit to include in your diet. One medium apple provides 17 percent of your daily fiber needs (4.7 grams). Apples are a source of several micronutrients, including

• Vitamin C
• Potassium
• B Vitamins
• Vitamin K
• Copper

When enjoying apples, leave the skin on for the best nutrition benefits. The apple skin contains most of the fiber and antioxidant compounds.

Let me know if you love this recipe by leaving a comment or star rating below, and check out Instagram and Pinterest for more healthy lifestyle inspiration. Thanks for stopping by!

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