Roasted Pumpkin Apple Soup

Two bowls of pumpkin apple soup garnished with pomegranate arils, chopped parsley, and pumpkin seeds. Additional bowls containing pomegranate arils and pumpkin seeds are visible on the table.

This roasted pumpkin apple soup is creamy, smooth, and full of cozy fall flavors. Naturally gluten-free, dairy-free, and vegan, it comes together in under an hour. Serve it as a weeknight dinner, a light lunch, or a seasonal appetizer. It also freezes well, making it a great option for meal prep.

Course Soup

Cuisine American

Diet Gluten Free, Low Calorie, Low Fat, Low Lactose, Vegan, Vegetarian

Prep Time 10

Cook Time 40

Total Time 50

Servings

Calories 116

Author Elena Tomasi

Equipment

Ingredients

1 lb. (450 g) pumpkin
1 Granny Smith apple cored and quartered
1 medium onion quartered
2 garlic cloves leave the skin on
1 tablespoon olive oil
salt
¼ teaspoon cayenne more to taste
1¼ cup (300 ml) vegetable stock
freshly ground black pepper to taste

Garnish (optional):

pomegranate arils
pumpkin seeds
fresh parsley finely chopped

Instructions

Preheat the oven to 400°F (200°C) and line a large baking sheet with parchment paper.

Roast

Cut the pumpkin in half and scoop out the seeds. Slice each half into quarters and place them on the baking sheet with the onion. Drizzle with olive oil and sprinkle with salt.
Roast for 20 minutes, then add the garlic and apple wedges. Flip the pumpkin pieces and roast for another 20 minutes, or until everything is tender.

Blend

Scoop the pumpkin flesh from the skin and transfer it to a high-speed blender. Add the roasted apples, onion, garlic (peel first), cayenne pepper, and vegetable stock.
Blend for about 2 minutes, until silky smooth. If the soup is too thick, add more stock and blend again. Season with salt and pepper to taste.

Serve

Ladle the soup into bowls and add your favorite garnishes. Serve immediately, or reheat gently on the stovetop if you prefer it piping hot.

Notes

Yields: Serves 2 as a main (about 1½ cups each) or 3 as a side (1 cup each).
Pumpkin: Pie pumpkins (also called sugar pumpkins) are best for roasting. If you're short on time, canned pumpkin purée works too.
Apple: Granny Smith apples add tartness; Honeycrisp or Fuji are sweeter options.
Storage: Store leftovers in an airtight container in the fridge for up to 3 days, or freeze for up to 3 months. Reheat on the stovetop or in the microwave until warmed through.

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