Soups

Cinnamon Pumpkin Soup

October 15, 2020 by Emily

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Get cozy with a big bowl of Pumpkin Soup! Made with roasted pumpkin, onions, and warming spices including festive cinnamon, paprika, and cumin. Top with toasted pumpkin seeds and a dollop of sour cream!

An overhead shot of a bowl of pumpkin soup topped with toasted pumpkin seeds

Autumnal recipes are made to keep you cozy whether that’s a hearty bowl of baked pasta, rich beef stew with creamy polenta or a warming bowl of smooth and creamy pumpkin soup!

I absolutely love this recipe, it’s the perfect way to use up seasonal fresh pumpkin or squash and make it into a creamy and delicious soup mixed with festive warming spices (hello cinnamon) and topped with cooling sour cream and crunchy pumpkin seeds.

Better yet, it’s super easy to make, warming and filling, the perfect way to warm up on a cold and dark Fall evening.

See the full step by step recipe and helpful video below!

Ingredients – what you need

The ingredients for this pumpkin soup are super simple all you need is; fresh pumpkin (you can also use any kind of squash), carrots, red onion, chicken stock, olive oil, salt and pepper and spices!

I used the following spices, it seems a lot but it really makes a huge difference to the flavour; cinnamon, paprika, cumin, and fennel seeds.

See the photo below that shows all the ingredients you need!

An overhead shot of all the ingredients you need to make pumpkin soup

How to make Pumpkin Soup – step by step

Cut the pumpkin into large chunks, leaving the skin on, remove the stringy flesh and reserve the pumpkin seeds (photo 1).

Cut the carrot and onion into medium-sized chunks and put on a baking tray with the pumpkin. If your baking tray is too small divide the veg between two trays (photo 2).

Step by step photos showing how to deseed and roast a pumpkin

Sprinkle with the spices, a little salt and pepper and drizzle with olive oil. Rub the spices and oil all over the veg then roast in the oven for around 45 minutes or until tender (photos 3 & 4).

Let the veg cool slightly then remove the skin from the pumpkin by scooping out the flesh, it should remove very easily (photo 5).

Step by step photos showing how to make pumpkin soup

Add the veggies and chicken stock to a large pot and bring to a boil, turn down to a simmer and simmer for 10 minutes (photo 6 & 7).

Turn the heat off then blitz the soup using an immersion blender until smooth and creamy, check for any additional salt (photos 8 & 9).

Optional step – toasted pumpkin seeds

Rinse the pumpkin seeds then boil them in salted water for 10 minutes (photo 10).

Drain and pat dry then add to a baking tray with a small sprinkling of paprika and a drizzle of olive oil (photo 11).

Bake in the oven for around 5-10 minutes or until slightly golden. Use to top the soup or as a snack (photo 12).

Step by step photos showing how to toast pumpkin seeds

Serving suggestions

We love to serve this pumpkin soup topped with sour cream or natural yoghurt, toasted pumpkin seeds and a big hunk of crusty bread.

You could also serve it with a warm slice of homemade rosemary focaccia or our pumpkin bread rolls, these are super cute savoury rolls shaped like pumpkins and made with more fresh pumpkin!

Top tips and recipe FAQs

  • Pumpkin – you can use any kind of cooking pumpkin or squash to make this soup.
  • Roasting the veg – make sure to cover all of the veg in olive oil so they roast without drying out. To check the vegetables are done you should be able to insert a sharp knife into the thickest parts with ease.
  • Chicken stock – use low sodium if possible so you can control the amount of salt you add. You can also use vegetable stock to keep this soup completely vegetarian.
  • Texture of soup – if the soup is too thick for your liking you can add a little more stock or water until you reach the right consistency.
  • No immersion blender? – if you don’t have an immersion blender (handheld) then you can blend the soup in a regular blender in batches. Remember to not fill your blender more than half full with hot soup, do it in batches.
Can I use canned pumpkin?

Yes, just make sure it isn’t sweetened. You can then roast the carrots and onion separately and add the canned pumpkin to the pot once the rest of the veggies are cooked.

Why do I need to boil the pumpkin seeds before toasting?

Boiling the pumpkin seeds before roasting makes them much easier to digest, I highly recommend doing this step!

Can I freeze this soup?

Absolutely, this soup freezes really well. Simply store it in freezer proof containers or bags then thaw completely before reheating.

A close up of a spoonful of pumpkin soup

More soup recipes you might like

If you’ve tried this Cinnamon Pumpkin Soup or any other recipe on the blog then don’t forget to rate the recipe and let me know how you got on in the comments below, I love hearing from you! You can also FOLLOW ME on FACEBOOKINSTAGRAM and PINTEREST to see more delicious food and what I’m getting up to.

This recipe was first published on October 10 2016 but has since been updated.

Step By Step Photos AboveMost of our recipes come with step by step photos, helpful tips and tricks to make it perfectly first time and even video!

Cinnamon Pumpkin Soup

Get cozy with a big bowl of Pumpkin Soup! Made with roasted pumpkin, onions, and warming spices including festive cinnamon, paprika, and cumin. Top with toasted pumpkin seeds and a dollop of sour cream!
Course Soup
Cuisine American
Prep Time 15 minutes
Cook Time 55 minutes
Total Time 1 hour 10 minutes
Servings 6 servings
Calories 258kcal
Author Emily Kemp

Ingredients

  • 3 lb pumpkin (1.5 kg)
  • 2 cups carrots peeled and chopped into medium sized chunks (420g)
  • 1 large red onion
  • 1 tsp fennel seeds
  • 1 tsp paprika plus extra for sprinkling on pumpkin seeds
  • 1 tsp ground cumin
  • 1 tsp cinnamon
  • 4 cups chicken stock (1 litre)
  • 3 – 4 tbsp olive oil
  • salt and pepper to season

Instructions

  • Preheat the oven to 400°F/200°F.
  • Cut the pumpkin into rough medium-sized chunks, removing the stringy flesh and seeds. Save the seeds in a bowl and set aside.
  • Add the chopped squash, carrots and onion to a large baking tray (or divide between two trays if needed).
  • Sprinkle all of the spices over the vegetables with a pinch of salt and pepper. Drizzle over olive oil and rub over the vegetables so everything is evenly coated with spices. Roast in the oven for 40-45 minutes or until tender.
  • Remove the veg from the oven and allow to cool slightly. Remove the pumpkin from its skin using a spoon, it should be very easy to scoop out. Add the carrot, pumpkin and onion to the pot.
  • Add the chicken stock to the pot, bring to a bowl then simmer for 10 minutes.
  • Turn off the heat then blitz the soup until completely smooth using an immersion blender.

Toast the pumpkin seeds (optional)

  • Rinse the pumpkin seeds then add them to a small pot of salted boiling water. Boil for 10 minutes then drain and pat dry on kitchen paper. Sprinkle with a little olive oil and a pinch of paprika then bake in the oven until starting to brown. Set aside.
  • Add them to a baking tray and sprinkle over a little paprika and olive oil. Bake in the oven (400F/200C) for 5-10 minutes until golden brown.
  • Serve the soup with a dollop of sour cream and toasted pumpkin seeds.

Notes

  • Pumpkin – you can use any kind of cooking pumpkin or squash to make this soup
  • Roasting the veg – make sure to cover all of the veg in olive oil so they roast without drying out. To check the vegetables are done you should be able to insert a sharp knife into the thickest parts with ease.
  • Chicken stock – use low sodium if possible so you can control the amount of salt you add. You can also use vegetable stock to keep this soup completely vegetarian.
  • Texture of soup – if the soup is too thick for your liking you can add a little more stock or water until you reach the right consistency.
  • No immersion blender? – if you don’t have an immersion blender (handheld) then you can blend the soup in a regular blender in batches. Remember to not fill your blender more than half full with hot soup, do it in batches.
  • Leftovers and freezing – the soup will keep well in the fridge for 3-4 days or can be frozen in suitable containers. Thaw completely before reheating.

Nutrition

Calories: 258kcal | Carbohydrates: 23g | Protein: 6g | Fat: 18g | Saturated Fat: 3g | Sodium: 81mg | Potassium: 1083mg | Fiber: 3g | Sugar: 9g | Vitamin A: 26599IU | Vitamin C: 24mg | Calcium: 83mg | Iron: 3mg
Helpful Info for All Recipes
  • I always use extra virgin olive oil in all of my recipes unless stated otherwise
  • When I use canned or jarred tomatoes of any kind I always use this brand for the best results and flavour
  • All vegetables are medium sized unless stated otherwise
  • All recipes are tested and developed using a fan (convection) oven
  • Find out more about how nutrition is calculated here
  • Check out our must have Italian Pantry Staples here
  • You can also find all our Essential Kitchen Tools for Italian Cooking here
Did you try this recipe?Mention @insidetherustickitchen or tag #insidetherustickitchen! We’d love you see what you’re getting up to in the kitchen!

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21 Comments

  • Reply
    Vanessa
    November 25, 2019 at 8:21 pm

    Thanks for sharing! How far ahead of time can I make it?

  • Reply
    Suzanne
    November 25, 2019 at 8:21 pm

    This looks so good! I love the flavor combinations for this soup. It almost sounds like dessert!

  • Reply
    Beth
    October 23, 2017 at 4:17 am

    I have to ask, can I use canned pumpkin?

    • Reply
      Inside the rustic kitchen
      October 23, 2017 at 10:02 am

      Hi Beth, I’ve never used canned pumpkin before but if it’s savoury canned pumpkin I think it could work fine.

  • Reply
    Lorraine
    August 29, 2017 at 7:06 pm

    I just want to curl up with a bowl of this, delicious!5 stars

  • Reply
    Cinnamon Zone
    August 10, 2017 at 7:04 am

    Wonderful presentation of the soup which makes it look so appetizing. Perfect flavor combination added with the textures makes it an ideal soup for a cold and rainy day.

  • Reply
    Suchi @elegantmeraki
    October 30, 2016 at 9:37 pm

    i love soups, any kind!! i have never made pumpkin looks like i got to try!!

  • Reply
    John @PreppyKitchen
    October 30, 2016 at 8:45 pm

    This looks so cozy! Its raining in LA today (rare) so I wish I had some of this to curl up with. Fall is my favorite season because of all the wonderful pumpkin recipes.

  • Reply
    Beth @ Binky's Culinary Carnival
    October 30, 2016 at 8:36 pm

    I love, love , love pumpkin soup! I never thought of adding cinnamon! What an inspired idea!!

  • Reply
    Kushi
    October 30, 2016 at 6:56 pm

    This is such a lovely combo. delicious!

  • Reply
    Becca @ Amuse Your Bouche
    October 10, 2016 at 3:08 pm

    I love the idea of serving this yummy soup topped with crispy pumpkin seeds – no waste! Sounds so warming.

  • Reply
    lisa | Garlic + Zest
    October 10, 2016 at 3:00 pm

    Cumin and Cinnamon is a wonderful combination with a pumpkin soup! Love the pepitas and that dollop of greek yogurt! Gorgeous!

  • Reply
    Sharon
    October 10, 2016 at 2:20 pm

    What a great idea for a fall dish that isn’t dessert. I am always looking for ways to use pumpkin and I love this idea. Thank you!

  • Reply
    Dannii @ Hungry Healthy Happy
    October 10, 2016 at 2:19 pm

    We made some pumpkin soup at the weekend and it was so comforting. It just has to be done at this time of year.

  • Reply
    Bintu - Recipes From A Pantry
    October 10, 2016 at 1:48 pm

    Love all the spices you’ve used, looks a delicious warming soup, perfect for a cold day

  • Leave a Reply

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