My blended Roasted Pumpkin and Root Vegetable Soup is an easy, veggie loaded soup with delicious flavorings from curry, cumin, coriander and nutmeg. This soup just may become your new favorite cold weather comfort meal as pumpkin soup has now become just as popular as butternut squash soup. 

A round black bowl filled with roasted pumpkin and root vegetable soup garnished with a swirl of sour cream and roasted pumpkin seeds

What are Root Vegetables?

Vegetables that that are primarily grown under the soil. Root vegetable examples are carrot, parsnip, sweet potato, turnip, rutabaga, garlic and potatoes.

Roasting Vegetables vs. Boiling Vegetables for Soup

Roasting is the best way to prepare vegetables because the roasting method brings out the natural sweetness and intensifies the flavor in a way that you just cannot achieve by any other cooking method. It’s also very convenient as it’s a hand-off method of cooking and use the same method for my Roasted Carrot Ginger Soup.

2 bowls of pumpkin and root vegetable soup viewed from overhead with 2 spoons and a linen napkin

Sure, you can make this soup with the vegetables boiled in the stock, but why would you!? Why not make this the best pumpkin soup ever? The browning and caramelization you get from roasting is second to none and there is no other way to get this kind of easy and added flavor.

How Sweet is Pumpkin Soup?

This is a sugar-free pumpkin soup. The only sweetness comes which occurs naturally from the vegetables and corn.

Dipping a piece of toasted bread into the pumpkin and roasted root vegetable soup with mini pumpkins in the background

How do you thicken Pumpkin Soup?

The beauty of blending cooked, starchy vegetables is that they create their own thickness. In addition, the additional sour cream gives the soup a thicker consistency. Sour Cream? Read on…

Roasted Pumpkin Soup Secret Ingredient

This Roasted Pumpkin and Root Vegetable Soup is finished with sour cream. You make think sour cream is an odd ingredient to add to soup, but it adds a lovely and delicately creamy texture. You can also substitute the sour cream with ¾ cup (180 ml) of cream or milk if you like.

Using a ladle to pour pumpkin vegetable soup into a black bowl

Dairy-Free/Vegan Creamy Pumpkin Soup

Use any of your favorite non-dairy sour cream or coconut milk.

Fresh Pumpkin Health Benefits and Low Calorie Soup

Pumpkin has good amounts of fiber, potassium and vitamin C which are all good for heart health. Plus, this soup is a great low calorie option as it’s only got 281 calories per serving!

What spices pair well with Pumpkin?

For this savory recipe, there are so many spices that pair well with Pumpkin. I use cumin, coriander, curry powder and nutmeg.

Yield: 6

Roasted Pumpkin and Root Vegetable Soup

A round black bowl filled with roasted pumpkin and root vegetable soup garnished with a swirl of sour cream and roasted pumpkin seeds

Roasted pumpkin and root vegetable soup is a veggie loaded soup with delicious flavorings from curry, cumin, coriander and nutmeg. 

Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes


  • 3 pounds (1.3 kg) Pumpkin, chopped into 1 inch cubes
  • 1 yellow large onion, chopped
  • 2 medium carrots, peeled and chopped
  • 2 medium parsnips, peeled and chopped
  • ¼ cup (60 ml) + 1 tablespoon olive oil
  • 1 teaspoon salt
  • ½ teaspoon ground black pepper
  • ⅓ cup (36 grams) celery
  • 1 cup (114 grams) leek, white only chopped
  • ⅓ cup (164 grams) corn kernels
  • 2 garlic cloves, grated
  • 1 ½ teaspoons ground cumin
  • 1 teaspoon ground coriander
  • 1 teaspoon mild curry powder
  • Small grating of fresh nutmeg
  • 4 cups (1 liter) vegetable stock
  • 1 bay leaf
  • ¾ cup (245 grams) sour cream (optional)


  1. Preheat oven to 400°F/200°C.
  2. To a large baking sheet spread the pumpkin, onion, carrot and parsnip. Drizzle with 1/4 cup (60 ml) olive oil, 1 teaspoon salt, 1/2 teaspoon pepper and mix well. Spread in a single layer and roast for 30 minutes until the vegetables are tender. Remove from the oven and set aside.
  3. Add 1 tablespoon olive oil to a large soup pan over medium heat. Add the celery and leeks and cook for 5 minutes until softened then add the corn and garlic and cook for 1 minute. 
  4. Stir in the cumin, coriander, curry powder and nutmeg to the pan and stir well to combine. Cook for 2 minutes until fragrant to cook the spices. Add the stock, roasted vegetables, bay leaf and stir. Bring to a simmer. Cover partially with a lid and simmer for 10 minutes.
  5. Turn off the heat, remove the bay leaf and leave to cool slightly for 10 minutes.
  6. Blend the soup in a blender or use an immersion blender until smooth. Return to the pan stir in the sour cream and heat over low heat. Taste for seasoning, add more salt or pepper if needed.
  7. Serve warm.

Nutrition Information



Serving Size


Amount Per Serving Calories 136Total Fat 6gSaturated Fat 2gTrans Fat 0gUnsaturated Fat 4gCholesterol 9mgSodium 597mgCarbohydrates 16gFiber 2gSugar 6gProtein 5g

This nutrition calculation is provided by Nutronix that is only a guideline and not intended for any particular diet.