This roasted pumpkin tomato soup is the ultimate fall comfort meal- creamy, flavorful, and all made in just one pot. It's quick, wholesome, and perfect with a slice of sourdough or a grilled cheese on the side, with minimal cleanup too.
Quick overview
✅ One-pot wonder- Everything roasts in the same dish, minimal cleanup.
✅ Naturally vegan- Creamy without cream thanks to coconut milk.
✅ Freezer-friendly- Make a big batch and stash portions for busy days.
The recipe is a mash-up between my quick tomato soup and my creamy pumpkin carrot soup.
It uses canned tomatoes for convenience, plus pumpkin chunks (or pumpkin puree), onion, garlic, and spices that are roasted together in the oven to deepen the flavor. The pumpkin helps balance the acidity of the tomatoes, creating a smooth and well-rounded soup. Once roasted, everything is blended with coconut milk until creamy- no heavy cream needed, making it vegan and dairy-free.
For more cozy soup recipes try my Broccoli Pea Soup, No Cream Potato Leek Soup or this Vegetarian Lentil Soup.
Ingredients & substitution notes
- Olive oil: Could be replaced with avocado oil or another neutral cooking oil.
- Yellow onion: White onion or shallots work too.
- Canned diced tomatoes: Quick and convenient, and they usually release enough liquid for roasting. You can also use fresh ripe plum or cherry tomatoes, but in that case you'll likely need to add some vegetable broth to the pot, since olive oil alone might not give enough liquid.
- Pumpkin: Butternut squash would work as well. I left the skin on when roasting my pumpkin, but if you're swapping in butternut squash, I'd recommend peeling it first. You can also use pumpkin purée (store-bought or try my no-oven homemade pumpkin puree), though I prefer whole pumpkin for the best flavor.
- Garlic bulb: Yes, a whole bulb ;-).
- Italian herbs: I used a store-bought mix that had dried oregano, thyme and basil.
- Coconut milk: Makes the soup creamy without dairy. Use full-fat for richness, light for fewer calories, or heavy cream if not vegan and you don't like coconut milk.
- Vegetable broth (optional): I didn't need it since the tomatoes released enough liquid, and the coconut milk alone gave the soup a perfectly creamy consistency. If your tomatoes don't release much liquid, you can add a splash of broth when blending to loosen things up.
See recipe card for quantities.
Step-by-step photo instructions
Step 1: Place pumpkin, canned tomatoes, chopped onion, whole garlic bulb, olive oil, salt, and herbs into a Dutch oven and stir to coat.
Step 2: Roast covered, then uncover to let everything caramelize until the pumpkin is soft and the garlic is golden and buttery.
Top tips
- Check the liquid halfway. At around 20 minutes, peek into the pot- if the tomatoes haven't released much juice, add a splash of broth to prevent sticking.
- Roast covered, then uncovered. This way the pumpkin and garlic soften first, then caramelize for extra depth of flavor.
- Go full-fat for creaminess if you don't mind the calories ;-). Full-fat coconut milk makes the soup velvety, while light coconut milk gives a thinner texture.
Serving suggestions
I love pairing this tomato pumpkin soup with something for dipping or scooping. My cornbread without milk and yogurt-free naan are both vegan, and they make the perfect partners for this naturally vegan soup.
If you're more in a sandwich mood, either go with the classic: grilled cheese sticks or try it with my guacamole sandwich or chickpea egg salad sandwich instead.
For something lighter, you could add try a simple green salad like my mache salad or some wholegrain crackers on the side.
FAQs
You can use canned pumpkin or pumpkin purée (store-bought or homemade) if you want to save time. The soup will still be creamy and flavorful. I personally prefer roasting fresh pumpkin chunks because they add more depth and a slightly caramelized flavor.
Yes! I recommend using ripe plum or cherry tomatoes since they're less watery and have more flavor. Just keep in mind that unlike canned tomatoes, fresh ones won't release as much liquid while roasting- so you'll probably need to add a splash of vegetable broth.
Related recipes
Looking for more soup recipes? Try these:
📖 Recipe
Pumpkin Tomato Soup
Equipment
- 1 casserole pan or dutch oven
- 1 high-speed or immersion blender
Ingredients
- 2 tablespoon extra-virgin olive oil
- 1 large yellow onion *chopped
- 2 14.5-ounce (400g) cans diced tomatoes
- 2 ½ cup (375 g) pumpkin *seeds removed, cubed (see notes)
- 1 whole garlic bulb *top chopped off
- 1 teaspoon salt
- 1 teaspoon Italian mixed herbs
- 1 small handful of fresh basil
- 1 14 ounce (400g) can full-fat coconut milk plus more for drizzling
- vegetable broth (optional for thinning), see notes
Instructions
- Prep your oven pan. Preheat oven to 400°F (200°C). Grab a Dutch oven or any oven-safe pan with a lid.
- Roast the base . Add olive oil, onion, tomatoes, pumpkin, garlic bulb, salt, onion powder, and Italian herbs straight into the pan. Stir everything together. Roast covered for about 35 minutes. After 35 minutes, remove the lid and roast for another 15 minutes until the garlic is slightly golden. Tip: Check at the 20-minute mark- if the tomatoes haven't released much liquid and things look too dry, add a splash of veggie broth to prevent burning.2 tablespoon extra-virgin olive oil, 1 large yellow onion, 2 14.5-ounce cans diced tomatoes, 2 ½ cup pumpkin, 1 whole garlic bulb, 1 teaspoon salt, 1 teaspoon Italian mixed herbs, 1 small handful of fresh basil
- Handle the garlic. Once roasted, carefully squeeze the softened garlic cloves out of their skins (they should slide right out) and add them back into the pan or straight into the blender.
- Blend it up. Add coconut milk and veggie broth to the mix. If using an immersion blender, blend everything right in the pot. Otherwise, let it cool slightly, then transfer to a blender. Blend until smooth and creamy.1 14 ounce can full-fat coconut milk, vegetable broth
- Serve. Pour into bowls, drizzle with extra coconut milk or olive oil or scatter over a few fresh basil leaves and serve alongside some crispy white bread or cheese sandwich.
Video
Notes
- Pumpkin: Butternut squash would work as well. I left the skin on, but if you're swapping in butternut squash, I'd recommend peeling it first. You can also use pumpkin purée (1 15 oz can) though I prefer whole pumpkin for the best flavor and texture. Also when using store-bough purée make sure it's made from 100% pumpkin with no additives.
- Vegetable broth: I didn't need it since the tomatoes released enough liquid, and the coconut milk alone gave the soup a perfectly creamy consistency. If your tomatoes don't release much liquid, you can add a splash of broth when blending to loosen things up.
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