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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!
Prep Time15 mins
Cook Time55 mins
Total Time1 hr 10 mins
Course: Soup
Cuisine: American
Servings: 6 servings
Calories: 258kcal
Author: Emily Kemp


  • 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


  • 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.



  • 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.


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