Few dishes evoke autumn and winter like a steaming bowl of creamy pumpkin soup. Most recipes call for vegetable or chicken stock and a blender, but you can make a rich, silky soup without either—and without special equipment. This roasted pumpkin soup uses the whole pumpkin and becomes vegan and creamy with coconut milk instead of cream.
How to Make Pumpkin Soup Without Stock
Rather than relying on store-bought stock, this recipe creates a pumpkin-based broth while the pumpkin roasts. Using the pumpkin’s seeds and inner flesh to build a flavorful liquid intensifies the pumpkin character and reduces waste.
Begin by roasting the pumpkin. Preheat the oven to 220°C (425°F). Using a sturdy, sharp knife, halve the pumpkin and scoop out the seeds and stringy flesh; reserve those for the broth. Lightly brush the cut sides with olive oil and place the halves cut-side down on a parchment-lined baking sheet.
While the pumpkin roasts, make the pumpkin broth. Heat about 1 tablespoon of olive oil in a saucepan over medium heat, add the reserved seeds and stringy flesh, and cook, stirring, until they brown slightly and give off a toasted, nutty aroma. Some bits will stick to the pan—this is perfect. Add a splash of soy sauce to deglaze and introduce umami.
Pour in about one litre (approximately 4 cups) of water, add a couple of rosemary sprigs, a teaspoon of whole black peppercorns, and a knob of ginger cut into thick slices. Bring to a boil, lower the heat, cover, and simmer while the pumpkin roasts. Roast the pumpkin for 45–60 minutes, until a knife pierces the skin easily. Let it cool for 10–15 minutes, then peel and cut the flesh into large pieces.
Strain the broth through a fine-mesh sieve and set it aside. You’ll need about 500 ml (2 cups) for the soup; any extra can be frozen and used later like vegetable stock.
To prepare the soup base, heat 1 tablespoon of olive oil over low heat until shimmering. Add half a finely diced medium yellow onion and 1 teaspoon of grated fresh ginger. Cook slowly, stirring occasionally, until the onion is very soft and translucent—about 10 minutes. This gentle cooking builds sweetness and depth.
Add the spices and garlic: 2 teaspoons of ras el hanout (see note below for an easy blend), 1/4 teaspoon of chili flakes, and 3–4 cloves of minced garlic. Cook just until fragrant—about 30 seconds—so the spices bloom without burning.
Stir in the roasted pumpkin pieces so they’re coated with the onion and spice mixture, then pour in 500 ml (2 cups) of the reserved pumpkin broth. Bring to a gentle simmer, cover, and cook until the pumpkin softens further—about 5–10 minutes.
Turn off the heat and mash the mixture with a potato masher until mostly smooth. Passing the soup through a fine-mesh sieve, one ladle at a time, produces a silky texture without a blender—use a spoon or spatula to press the puree through and scrape the underside of the sieve to get every bit.
Return the sieved soup to the pot and warm gently. Stir in one 400 g (14 oz) can of full-fat coconut milk (shake the can before opening to recombine the fat) and bring back to a gentle simmer. Taste and adjust seasoning with salt and pepper as needed.
Serve the soup hot, garnished with toasted pumpkin seeds or pepitas for crunch. It will keep in the refrigerator for 3–4 days and freezes well for up to three months.
Pumpkin Soup Without Stock (No Blender Needed)
Ingredients
Pumpkin Broth
- Seeds from one pumpkin
- 1 tbsp soy sauce
- 2 sprigs fresh rosemary
- 1 tsp whole black peppercorns
- 8 g (≈3–4 slices) fresh ginger
- About 1 litre water
Pumpkin Soup
- 1 small pumpkin (about 1 kg / 2 lb)
- ½ medium yellow onion, very finely diced
- 1 tsp grated fresh ginger
- 3–4 cloves garlic, finely minced
- 2 tsp ras el hanout (or substitute garam masala/curry powder)
- ¼ tsp chili flakes
- 500 ml (2 cups) pumpkin broth
- 1 (400 g / 14 oz) can full-fat coconut milk
- Pepitas for garnish
Instructions
- Preheat oven to 220°C (425°F). Halve the pumpkin, scoop out seeds and stringy flesh, and reserve them for the broth.
- Brush the pumpkin halves with a little olive oil and roast cut-side down on a baking sheet for 45–60 minutes, until tender. Cool 10–15 minutes, then remove the skin and cut the flesh into thick slices.
- While the pumpkin roasts, heat 1 tbsp olive oil in a saucepan over medium heat. Add reserved seeds and stringy flesh and cook, stirring, until lightly browned—about 5 minutes.
- Add soy sauce and scrape up browned bits. Pour in water, add rosemary, peppercorns, and sliced ginger. Bring to a boil, reduce to a simmer, cover, and simmer while the pumpkin cooks. Strain through a fine-mesh sieve and reserve 500 ml for the soup.
- In a large saucepan over low heat, heat 1 tbsp olive oil until shimmering. Add onion and grated ginger and cook until very soft and translucent, about 10 minutes. Add ras el hanout, chili flakes, and garlic; cook until fragrant, about 30 seconds.
- Add roasted pumpkin pieces, stir to coat, then pour in the reserved pumpkin broth. Simmer for 5–10 minutes until the pumpkin is soft.
- Turn off the heat and mash the mixture with a potato masher. Pass the soup through a fine-mesh sieve, pressing with a spoon or spatula until silky. Return the sieved soup to the pot.
- Warm the soup gently, stir in the coconut milk, adjust salt and pepper to taste, and serve hot garnished with pepitas.
Notes
- If you don’t have ras el hanout, mix 2 parts ground cumin, 2 parts ground ginger, 2 parts salt, 1 part black pepper, 1 part cinnamon, 1 part ground coriander, 1 part cayenne, 1 part allspice, and 1/2 part clove. Garam masala or curry powder also work well.
- If you have vegetable or chicken stock on hand, you can substitute 500 ml (2 cups) of stock for the pumpkin broth.
You can make a luxurious, silky pumpkin soup without stock, cream, or a blender. This recipe is straightforward, resourceful, and perfect for kitchens with basic equipment.
If you’re making pumpkin soup without a blender or stock and have questions, feel free to leave a comment below.
