This soup is like a cozy sweater in a bowl. It’s warm, creamy, and full of flavor from roasted veggies.
I love making this when the weather starts to cool down, and it always makes the house smell amazing.
You roast everything first so the flavors get deep and caramelized, then blend it into the smoothest soup. Simple ingredients, big comfort.
What You’ll Need
- 2 cups peeled and cubed pumpkin (about ½-inch cubes)
- 2 cups peeled and chopped carrots (about ½-inch thick)
- 2 cups peeled and cubed sweet potato (about ½-inch cubes)
- 1 medium yellow onion, peeled and quartered
- 4 garlic cloves, peeled
- 2 tablespoons olive oil
- 1 teaspoon salt
- ½ teaspoon black pepper
- ½ teaspoon ground cinnamon
- ½ teaspoon ground cumin
- 4 cups vegetable broth
- 1 cup canned coconut milk (plus more for drizzling)
- Fresh parsley, chopped (optional garnish)
Why I Love This Recipe
This is one of my go-to soups when I want something simple but deeply flavorful. The roasting makes everything taste richer, sweeter, and a little smoky.
- It’s naturally dairy-free and still super creamy
- Roasting the veggies gives you sweet, rich flavor without a lot of ingredients
- It freezes well so I always make a double batch
- It’s filling and satisfying without being heavy
- Perfect for meal prep or when you just need to warm up from the inside out
Serves: 4-6
Cook Time: 50 minutes
Macros (Per Serving – based on 6 servings):
Calories: 190
Carbs: 26g
Protein: 3g
Fat: 9g
Fiber: 5g
Why This Recipe Works (Quick Science)
Roasting brings out the natural sugars in the pumpkin, carrots, and sweet potato through the Maillard reaction, which makes them taste sweeter and deeper. Coconut milk adds fat, which helps carry flavor and gives that rich, creamy texture. Blending everything smooth gives you a velvety finish that feels indulgent, even though it’s made from vegetables.
Common Mistakes
- Skipping the roasting – Don’t. Boiling won’t give you that caramelized depth.
- Overcrowding the pan – Spread the veggies out or they’ll steam instead of roast.
- Not blending enough – Take the time to get it really smooth for the best texture.
- Adding all the liquid at once – Add broth gradually so you can control thickness.
What to Serve With
- Crusty sourdough bread or garlic toast
- A fresh green salad with vinaigrette
- Grilled cheese sandwich
- Toasted pumpkin seeds sprinkled on top
- A swirl of plain Greek yogurt or coconut cream
FAQ
Can I use canned pumpkin?
You can, but roasting fresh pumpkin gives the best flavor. Canned will work in a pinch.
Can I freeze this soup?
Yes! Let it cool completely and freeze in airtight containers for up to 3 months.
Can I make this spicy?
Totally—add a pinch of cayenne or chili flakes when roasting the veggies.
Do I have to use coconut milk?
Nope. You can use heavy cream, oat milk, or even just broth, but coconut milk adds creaminess without dairy.
Pro Tips
- Use pre-cut veggies to save time
- Line your sheet pan with parchment for easy cleanup
- Don’t skip the garlic—it adds a ton of flavor
- Blend in batches if using a blender so you don’t overflow
- Taste before serving—salt can vary depending on your broth
Tools Required
- Baking sheet
- Sharp knife
- Cutting board
- Blender or immersion blender
- Measuring cups and spoons
- Large pot
- Wooden spoon
Substitutions and Variations
- Swap butternut squash for pumpkin
- Use chicken broth instead of veggie broth
- Add a pinch of nutmeg for warmth
- Stir in cooked lentils for added protein
- Top with crispy bacon for a smoky twist
Make Ahead Tips
Roast the veggies up to 2 days ahead and store in the fridge. When ready, just blend and heat everything together.
How to Make Roasted Pumpkin, Carrot, and Sweet Potato Soup
Step 1: Roast the vegetables
Preheat oven to 400°F (200°C). Place 2 cups cubed pumpkin, 2 cups chopped carrots, 2 cups cubed sweet potatoes, 1 quartered onion, and 4 peeled garlic cloves on a large baking sheet. Drizzle with 2 tablespoons olive oil, then sprinkle with 1 teaspoon salt, ½ teaspoon black pepper, ½ teaspoon ground cinnamon, and ½ teaspoon ground cumin. Toss to coat and spread everything out.
Step 2: Roast until tender
Roast the vegetables for 30–35 minutes, flipping halfway through, until everything is soft and edges are golden brown.
Step 3: Blend the vegetables
Transfer roasted vegetables to a blender. Add 2 cups vegetable broth and 1 cup coconut milk. Blend until smooth, adding more broth as needed to reach your desired consistency.
Step 4: Heat the soup
Pour the blended soup into a large pot. Add remaining 2 cups of broth if needed. Warm over medium heat until hot and bubbling gently, stirring occasionally.
Step 5: Serve
Ladle soup into bowls. Drizzle with extra coconut milk and sprinkle with fresh parsley and black pepper if you like. Serve hot.
Leftovers and Storage
Let soup cool completely, then store in the fridge for up to 5 days. Reheat on the stove or in the microwave. Freeze for up to 3 months—thaw overnight in the fridge before reheating.
Wrap Up
This roasted soup is the kind of recipe you’ll come back to again and again—comforting, simple, and totally satisfying. Try it out, then come back and let me know how it went or if you have any questions!