This creamy Mediterranean pumpkin soup is a nourishing fall recipe that gives you comfort, flavor, and a healthy boost in every bowl – ready in about 30 minutes.
For more creamy soup recipes, check out our coconut pumpkin soup, creamy potato soup, cauliflower soup, and broccoli soup.
Bringing Seasonal Comfort to Your Table
When Louise and I cook this Mediterranean pumpkin soup in our kitchen in Todi, we are surrounded by the beauty of the Umbrian hills 🍂. Acorns and chestnuts fall from the trees whose leaves turn golden, olive groves bend under the weight of ripe olives, and vineyards burst with grapes ready for harvest.
At the same time, the local markets fill with all kinds of winter squash, making it the perfect season to create this cozy recipe.
Using my bake and blend technique, the vegetables roast until naturally sweet, then blend into the creamiest texture without cream.
The result is a nourishing, fiber-rich, and satisfying bowl of comfort that fits beautifully into Mediterranean-style eating patterns, finished with a sprinkle of pumpkin seeds or pistachios 🥣✨.
Ingredients
Find complete ingredient list, quantities, and substitutions in the recipe box at the bottom of the page.
- Sugar pumpkin: sweet and smooth, it’s perfect for soups. Substitute butternut squash for a slightly nuttier flavor or any other winter squash. To save time in the kitchen, buy it peeled, seeded, and pre-chopped if available.
- Olive oil: adds richness and supports Mediterranean-style eating. Substitute avocado oil.
- Onion: substitute shallots, leeks, or red onion for variety.
- Garlic: substitute garlic powder if fresh garlic is not on hand.
- Rosemary: aromatic and earthy. Substitute dried thyme or a sprinkle of Italian seasoning.
- Sage leaves: add a cozy fall note. Substitute oregano or marjoram for a lighter herbal twist.
- Vegetable broth or chicken broth: both work well. We usually make it with a low sodium organic bouillon powder dissolved in water since it makes groceries lighter and a small tub lasts for weeks. This also keeps it a healthy pumpkin soup recipe.
- Apple cider vinegar: brightens the flavor. Substitute lemon juice or white wine vinegar.
- Pumpkin seeds or pistachios: add crunch and protein. Substitute sunflower seeds, almonds, or homemade croutons.
How to Make a Mediterranean Pumpkin Soup
Step 1: Roast the Vegetables
Preheat your oven to 400°F or 200°C. Spread the peeled and chopped pumpkin on a baking tray along with onion quarters, crushed garlic cloves (with the peel on), fresh rosemary needles, and sage leaves.
Drizzle with olive oil, season with salt and black pepper, toss to coat, and arrange in a single layer. Roast for about 20-30 minutes until the pumpkin is fork tender. Roasting first gives you the depth of flavor you need for a truly delicious roasted pumpkin soup.
Step 2: Blend Until Creamy
Transfer the roasted vegetables to a large pot. Squeeze the garlic out of its peel and discard the skins. Add about 3 cups of vegetable broth. Use an immersion blender to puree until silky smooth. If you are using a standing blender, work in small batches for safety.
Step 3: Simmer and Adjust
Place the pot over medium heat and let the soup simmer gently for about 5 minutes to warm through. Now, stir in a splash of apple cider vinegar, taste and adjust with extra salt or black pepper if needed.
Step 4: Serve and Enjoy
Ladle the soup into bowls and finish with crunchy toppings like pumpkin seeds, pistachios, or homemade croutons. Serve hot for the perfect comforting dinner.
Tips
- Save time with prepped pumpkin: buy pumpkin that is already peeled, seeded, and chopped to make this recipe even quicker.
- Roast until golden edges appear: caramelizing the pumpkin in the oven brings out its natural sweetness and creates a deeper, richer flavor than simply sautéing or simmering it in a pot. It’s also hands-off!
- Adjust creaminess with extra broth: add more liquid if you prefer a thinner consistency, or keep it thick for a hearty pumpkin soup for dinner.
- Add brightness at the end: a splash of apple cider vinegar or lemon juice keeps the flavor lively.
- Use toppings for crunch: pumpkin seeds, pistachios, or croutons make the soup feel more like a meal.
- Store leftovers properly: it keeps in the fridge for 3 to 4 days or can be frozen for up to 3 months, making it a handy vegetarian pumpkin soup for busy nights.
Frequently Asked Questions
Yes, it reheats beautifully. Store it in the fridge for 3 to 4 days, or freeze for up to 3 months for a quick cozy autumn soup on busy nights.
Sugar pumpkin and kabocha squash are ideal because it is sweet and not watery. Butternut squash is a great backup option with a creamy texture.
Yes, peeling gives you the smoothest texture. To save time, buy pre-peeled and chopped pumpkin from the store.
Our recipe has no dairy in it. Roasting the vegetables first and blending well creates a silky finish, so you get a creamy pumpkin soup without cream.
Pumpkin seeds, pistachios, toasted nuts, or homemade croutons add crunch and make the soup feel heartier.
More Wholesome Soup Recipes
- Mediterranean chickpea soup
- Spiced lentil soup
- Mediterranean lentil soup
- Tofu mushroom soup
- Creamy red lentil soup
- Black bean soup
- Barley and potato soup
- Curry lentil soup
If you tried this Mediterranean pumpkin soup recipe or any other recipe on our blog, please leave a 🌟 star rating and let us know how it goes in the comments. We love hearing from you!
Mediterranean Pumpkin Soup
Ingredients
- 2 pounds pumpkin peeled and seeded – about 3 pounds / 1.4 Kg before peeling – sugar pumpkin, butternut, or any winter squash
- 2 tablespoons olive oil
- 1 large onion cut into 4 pieces
- 2 cloves garlic crushed – skin on
- 1 sprig rosemary or ½ teaspoon dried rosemary
- 3 fresh sage leaves or ½ teaspoon Italian seasoning
- 3½ cups vegetable broth or more to taste
- ¾ teaspoon salt or more to taste + black pepper
- 1 tablespoon apple cider vinegar or more to taste
- 2 tablespoons pumpkin seeds or crushed pistachios
Instructions
- Roast the Vegetables: Preheat oven to 400°F or 200°C. Place 2 pounds pumpkin, 1 large onion, 2 cloves garlic, 1 sprig rosemary, and 3 fresh sage leaves on a baking tray. Drizzle with 2 tablespoons olive oil, season with ¾ teaspoon salt and pepper, toss, and spread out in a single layer. Roast for about 20 to 30 minutes until the pumpkin is soft.
- Blend the Soup: Transfer roasted vegetables to a large pot. Squeeze garlic out of its peel and discard the skins. Add 3½ cups vegetable broth and blend with an immersion blender until smooth. If using a standing blender, blend in batches carefully.
- Warm and Adjust: Bring the soup to a gentle simmer for 5 minutes. Stir in 1 tablespoon apple cider vinegar, taste and add more salt or pepper if needed.
- Serve: Spoon into bowls and top with pumpkin seeds, pistachios, or croutons. Serve hot and enjoy.
Notes
- Sugar pumpkin → butternut squash, kabocha squash, acorn squash, or other winter squash. Buy pre-peeled, seeded, and chopped to save time.
- Olive oil → avocado oil or another vegetable oil.
- Onion → shallots, leeks, or red onion.
- Garlic → garlic powder or roasted garlic paste.
- Rosemary → dried thyme or Italian seasoning.
- Sage leaves → oregano or marjoram.
- Vegetable broth or chicken broth → made with low sodium organic bouillon powder dissolved in water for a lighter grocery load and longer shelf life.
- Apple cider vinegar → lemon juice or white wine vinegar.
- Pumpkin seeds or pistachios → sunflower seeds, almonds, walnuts, or homemade croutons.
- Save time with prepped pumpkin: look for peeled, seeded, and chopped pumpkin to cut down on prep.
- Roast until golden edges appear: caramelizing in the oven makes the flavor deeper, sweeter, and much richer than simmering.
- Adjust creaminess with extra broth: add more for a lighter texture or keep it thick for a filling pumpkin soup for dinner.
- Add brightness at the end: finish with apple cider vinegar or lemon juice to lift the flavor.
- Use toppings for crunch: try pumpkin seeds, pistachios, or croutons to make each bowl more satisfying.
- Store leftovers properly: keep in the fridge for 3 to 4 days or freeze for up to 3 months for a quick vegetarian pumpkin soup.
Nutrition
Hi! We are Nico & Louise
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