Cinnamon Pumpkin Soup

October 10, 2016 (Last Updated: August 20, 2019) by Emily

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This cinnamon pumpkin soup is the perfect way to cozy up this Autumn. It’s sweet and comforting topped with crunchy spicy pumpkin seeds and a dollop of Greek yogurt.


 With the weather quickly turning colder I’ve started to crave comfort food big time! But comfort food doesn’t have to be “bad” for you or unhealthy. This cinnamon pumpkin soup is beautifully comforting, smooth and delicious and so good for you! What’s more it’s topped with crunchy, spicy pumpkin seeds so there is no waste just extra taste, yum 🙂

Pumpkin is everywhere just now and soup is one of my favourite ways to use it. Nathan’s family came down to stay with us for the last few days after spending the summer in Lucca, Tuscany. All summer they grew their own fruit and vegetables in their big beautiful garden from courgettes, beautiful smelling herbs and aubergines to melons, heirloom tomatoes  and PUMPKIN!

They brought a lovely little pumpkin down with them and we decided to make a big warm pot of pumpkin soup with crunchy pumpkin seeds to sprinkle on top. It was a dark, cold and rainy day outside so it was the perfect way to use up the last pumpkin from the garden and cosy up for the day.


I absolutely love cinnamon it’s the signature spice of Autumn/Winter and whenever I cook with it the house smells amazing. I decided to add a little pinch into this soup and it totally transformed the whole pot from yummy roasted pumpkin soup into a pot of utterly delicious Autumn scented gold.

This pumpkin soup recipe is so easy to make, I just roasted the pumpkin and carrots in large baking trays sprinkled with spices and seasoning and a little oil until it was all soft and delicious. I then softened some red onion and added the roasted veg to the pot after scooping the pumpkin from it’s skin. I then added the chicken stock and let it bubble away for 10 minutes before being blitzed into a beautiful smooth pot of deliciousness. YUM!


As for the crunch pumpkin seeds, they couldn’t be easier. I washed them then boiled them in salted water for 10 minutes before patting them dry and scattering them on a baking tray with a little oil and a pinch of paprika. I baked them in the oven for only 5-10 minutes until they were crunchy and delicious.They add a great spicy kick and texture to the whole dish plus they are a great for snacking on throughout the day.

What’s your favourite way of using pumpkin? I’d love to hear about your favourite Fall recipes and please let me know what you think of this recipe I hope you love it just as much as I do.

Don’t forget you can save the recipe below on Pinterest.


For more easy recipes this Fall check out my pumpkin spiced french toast and banana milk coffee.



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5 from 1 vote

Cinnamon Pumpkin Soup

This cinnamon pumpkin soup is the perfect way to cozy up this Autumn. It's sweet and comforting topped with crunchy spicy pumpkin seeds and a dollop of Greek yogurt
Course Soup
Cuisine American, British
Prep Time 10 minutes
Cook Time 55 minutes
Total Time 1 hour 5 minutes
Servings 4 people
Calories 360kcal
Author Emily Kemp


  • ~3 lb (1.5kg) Pumpkin
  • ~14.8 oz (420g) Carrots peeled
  • 1/2 1 large red onion
  • 1 tbsp fennel seeds
  • 1 tsp paprika piccante plus one extra pinch
  • 1 tsp ground cumin
  • 1 tsp cinnamon
  • 1 litre chicken stock good quality
  • 2 tbsp olive oil
  • Salt & pepper to season
  • ~1 3/4 cups (13.5 fl oz/400ml) water
  • 2 tsp salt


  • Preheat the oven to 180°C/350F/Gas Mark 4. Cut the pumpkin into rough medium sized chunks, removing the white flesh and seeds. Save the seeds in a bowl and set aside. Place the pumpkin in a baking tray skin side down. Cut the carrots into rough chunks and add that to the baking tray.
  • Sprinkle all the spices over the pumpkin and carrots with a pinch of salt and pepper. Sprinkle over 1 tbsp of olive oil and rub everything together so everything is evenly coated with spices. Make sure the pumpkin is skin side down and place in the oven for 25 minutes or until soft.
  • Remove the veg from the oven and allow to cool slightly. Put a large pot on a medium/low heat with 1 tbsp of olive oil. Dice the red onion and add to the pot, stirring occasionally until softened. Meanwhile remove the pumpkin from it's skin using a spoon, it should be very easy to scoop out. Add the carrot and pumpkin to the pot.
  • Add one litre of chicken stock, cover bring to a boil then let it simmer for 10 minutes. Meanwhile add 400ml of water and salt to a small saucepan. Wash the pumpkin seeds and add them to the water. Bring the pot to the boil then let it simmer for 10 minutes. Pat them dry then scatter them over a parchment lined baking tray. Sprinkle with a little olive oil and a pinch of paprika then bake in the oven until starting to brown. Set aside.
  • Blitz the soup until completely smooth. Serve with some crunchy pumpkin seeds on top and a dollop of Greek yogurt if desired.


Please note this recipe was tested and developed in metric measurements all imperial measurements are shown as an approximate.


Calories: 360kcal
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
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  • Reply
    November 25, 2019 at 8:21 pm

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

  • Reply
    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
    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
    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
    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
    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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