Roasted Pumpkin Apple Soup

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This flavorful, comforting soup is ideal for those chilly fall evenings when you want something simple and healthy.

Even without added cream, it has a creamy, velvety texture and the right balance of savory, sweet, and spicy.

The recipe couldn’t be easier to follow and you only need a few ingredients. Spread the pumpkin, apple, onion and garlic out onto a pan, sprinkle with salt, drizzle with little oil, and bake for about 40 minutes. Then, place everything in a food processor, add the vegetable stock, and puree until it’s silky-smooth. To serve, ladle the soup into bowls, and top it with pomegranate arils, crunchy pumpkin seeds, chopped parsley, and a sprinkle of freshly ground black pepper.

Roasting the pumpkin is the only part that takes a bit of time, but don’t skip this step as it gives the soup a greater depth of flavor and brings out the sweetness of the pumpkin. Once this is done, it takes less than 10 minutes to finish it up.

How to blend hot liquids safely:

1. Fill the blender only halfway.

2. Remove the center piece of the lid to allow the steam to escape.

3. Cover the blender lid with a clean kitchen towel and keep most of the hole covered.

This soup has a rich consistency, but, if it is too thick for you, feel free to add more vegetable stock to thin it out.

I love using tart apples, such as Granny Smith, to balance the sweet flavors.

Roasted pumpkin apple soup makes a delicious light lunch or dinner, and would be perfect served alongside some crusty bread or a hearty salad.

It can be made in advance and reheated when needed. Refrigerate leftovers in an airtight container for up to 4 days, or freeze for up to 1 month.

Roasted Pumpkin Apple Soup

Course Soup

Prep Time 10 minutes
Cook Time 40 minutes
Total Time 50 minutes
A super creamy, healthy, and delicious Roasted Pumpkin Apple Soup. This easy recipe is naturally gluten-free, dairy-free, and vegan.


  • 450 grams (1 lb.) pumpkin
  • 1 Granny Smith apple cored, and quartered
  • 1 medium onion quartered
  • 2 cloves garlic
  • 1 tablespoon olive oil
  • salt
  • ¼ teaspoon cayenne more to taste
  • 300 ml (1¼ cup) vegetable stock
  • freshly ground black pepper to taste
  • Garnish:
  • pomegranate arils
  • pumpkin seeds
  • fresh parsley finely chopped


  1. Preheat the oven to 200 degrees C (392 degrees F). Line a large baking sheet with parchment paper.
  2. Cut the pumpkin in half lengthways and scoop out the seeds. Then, slice each pumpkin half in half again to make quarters and place, cut-side up, on a baking tray, along with the onion.
  3. Drizzle with olive oil and sprinkle with salt.
  4. Bake for 20 minutes, then add the garlic and apple, flip the pumpkin cut side down and roast for another for 20 minutes, or until the flesh is soft.
  5. Use a spoon to carefully scoop out the flesh of the pumpkin (discarding the skin) and transfer to a high-speed blender along with the apple, garlic (remove the the skins), cayenne, vegetable stock.
  6. Blend on high for 2 minutes, or until silky smooth.
  7. If it’s too thick, add a bit of vegetable stock to thin it out and blend again. Taste and adjust seasonings.
  8. To serve, ladle the soup into bowls and top with pomegranate arils, pumpkin seeds, fresh parsley and freshly ground black pepper.
  9. Serve immediately
  10. Refrigerate leftovers in an airtight container for up to 4 days, or freeze for up to 1 month


*Serves  2 as a main (1 1/2 cup each serving ) or 3 as a side (1 cup each serving)

*Nutrition facts are for 1 cup of soup

Nutrition Facts
Roasted Pumpkin Apple Soup
Amount Per Serving
Calories 116Calories from Fat 43
% Daily Value*
Total Fat 4.8g7%
Saturated Fat 0.7g4%
Sodium 395mg16%
Total Carbohydrates 19.9g7%
Dietary Fiber 3g12%
Sugars 10.4g
Protein 2g4%
* Percent Daily Values are based on a 2000 calorie diet.

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