Name: Creamy Roasted Pumpkin & Tomato Soup
Prep time: 15 min
Cook time: 35 min
Total time: 50 min
Cuisine: Fusion
Ingredients: 1 medium Hokkaido pumpkin (about 1 kg), washed and sliced (skin on); 300 g cherry tomatoes; 2 carrots, peeled and cut into chunks; 1 yellow onion, peeled and quartered; 1 whole head garlic, top sliced off; 2 tbsp olive oil; 750 ml vegetable stock; Splash of balsamic vinegar; 150 ml coconut milk; Salt & freshly ground black pepper, to taste; 1–2 tsp dried thyme; For garnish: roasted pumpkin seeds, chili flakes, pumpkin seed oil (optional)

A warm, silky soup perfect for chilly days, this Creamy Roasted Pumpkin & Tomato Soup brings together the deep flavors of caramelized vegetables with the richness of coconut milk. I roast sweet Hokkaido pumpkin, cherry tomatoes, carrots, onion, and garlic to bring out their natural sweetness and depth. Blended with vegetable stock and finished with creamy coconut milk, the result is a cozy, flavorful bowl that feels like autumn in every spoonful.

Why You’ll Love This Recipe

I love how this soup brings out the best in seasonal produce—roasting the vegetables creates a rich, slightly smoky sweetness that makes every bite comforting and full of depth. It’s vegan, gluten-free, and dairy-free, making it suitable for a wide range of diets. The coconut milk gives it a luscious texture, and the optional garnishes add crunch and a little heat. Whether I’m making this for a cozy dinner or prepping for the week ahead, it always hits the spot.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

1 medium Hokkaido pumpkin (about 1 kg), washed and sliced (skin on)

300 g cherry tomatoes

2 carrots, peeled and cut into chunks

1 yellow onion, peeled and quartered

1 whole head garlic, top sliced off

2 tbsp olive oil

750 ml vegetable stock

Splash of balsamic vinegar

150 ml coconut milk

Salt & freshly ground black pepper

1–2 tsp dried thyme

For garnish: roasted pumpkin seeds, chili flakes, pumpkin seed oil (optional)

Directions

I start by preheating the oven to 200 °C (fan 180 °C). I arrange the pumpkin slices, cherry tomatoes, carrots, onion, and the garlic head (cut side up) on a large baking tray. Then I drizzle everything with olive oil, sprinkle with salt, pepper, and dried thyme.

I roast the vegetables for 25–30 minutes until they’re tender and lightly caramelized. Once done, I transfer them to a blender or a large pot. I squeeze the garlic cloves out of their skins into the mix, pour in the vegetable stock and a splash of balsamic vinegar, and blend everything until smooth.

Then I pour the soup into a pot on the stove and stir in the coconut milk. I let it gently simmer for about 5–7 minutes, allowing the flavors to come together. I adjust seasoning as needed with more salt, pepper, or balsamic.

To serve, I ladle the soup into bowls and top with roasted pumpkin seeds, chili flakes, and a drizzle of pumpkin seed oil if I’m feeling fancy.

Servings and timing

Prep Time: 15 minutes

Cooking Time: 35 minutes

Total Time: 50 minutes

Servings: 4

Calories: ~180 kcal per serving (approx.)

Variations

Spicy kick: I sometimes add a pinch of cayenne or a roasted chili pepper with the vegetables for more heat.

Herb twist: Fresh rosemary or sage can replace the thyme for a more earthy flavor.

Protein boost: Adding a scoop of cooked red lentils during blending makes it heartier.

Cream substitute: If I don’t have coconut milk, I use oat cream or cashew cream for similar creaminess.

Different squash: I’ve made this with butternut squash or kabocha when I couldn’t find Hokkaido—still delicious.

Storage/Reheating

I store leftovers in an airtight container in the fridge for up to 4 days. It also freezes well—I let it cool completely, then portion into freezer-safe containers and freeze for up to 3 months.

To reheat, I simply warm it on the stove over medium heat, stirring occasionally. If it thickens too much, I add a splash of vegetable stock or water to loosen it up.

Related Recipes:

The Best Homemade Tomato Soup

FAQs

How can I make this soup even creamier?

I like adding a little more coconut milk or blending in a handful of soaked cashews with the roasted vegetables for a richer texture.

Can I use canned pumpkin instead of fresh?

Yes, but I find fresh roasted pumpkin adds more flavor. If I use canned, I still roast the other veggies for that depth and use about 2 cups of pumpkin purée.

Is this soup freezer-friendly?

Absolutely. I freeze it in portions and reheat as needed. Just remember to stir well after thawing, as the texture might separate slightly.

What can I serve with this soup?

I usually pair it with crusty bread, a side salad, or a grilled sandwich. It also works great as a starter for a fall dinner.

Can I make this soup without a blender?

Yes, if I don’t have a blender, I use an immersion blender directly in the pot. For a chunkier version, I mash the roasted vegetables with a potato masher.

Conclusion

This creamy roasted pumpkin and tomato soup is one of my favorite ways to celebrate the flavors of fall. It’s rich, comforting, and simple to make with just a handful of wholesome ingredients. Whether I’m meal prepping for the week or serving it up for guests, it’s always a hit and leaves the kitchen smelling amazing.

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