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+ servings
soup spoon pouring out pumpkin soup in a bowl

Roasted Pumpkin Veggie Soup

Course Appetizer, Side Dish, Soup
Cuisine American
Diet Gluten Free, Low Fat, Vegan, Vegetarian
Prep Time 10 minutes
Cook Time 25 minutes
Servings 6
Calories 155kcal
Author Shinta


  • Air Fryer or Oven
  • Instant Pot (or use a large pot on the stove top)


  • 750 grams Pumpkin see notes
  • 2 Carrots
  • 1 Potato
  • 1 Yellow Onion
  • 3 Garlic Cloves
  • tablespoon Olive Oil
  • 1 teaspoon Paprika
  • ¾ teaspoon Nutmeg
  • ¾ teaspoon Turmeric
  • 1 teaspoon Salt to season
  • 3 cups Veggie Stock or use water + stock cube
  • ½ cup Coconut Milk


  • Start by chopping the veggies and adding them to a mixing bowl with 1 tablespoon olive oil.

Air fryer Instructions

  • Toss them to mix, and transfer to Air Fryer basket
  • Air fry the veggies at 370 F for 10 minutes.

Oven instructions

  • Transfer to a lined baking sheet.
  • Roast the veggies at 370 F for 15-20 minutes.
  • Once the veggies are roasted, transfer to the Instant Pot.
  • Add stock or stock cube and water, salt, turmeric, paprika, nutmeg.
  • Stir with a spatul and pressure cook on High for 5 minutes. Natural Pressure release after 6 minutes.
  • Open the lid of the Instant Pot and add coconut milk. Using a hand blender, blend to a smooth soup.
  • Check for seasoning and add salt as needed.



Sugar pumpkin or Red Kuri or Butternut Squash works well for this recipe


Calories: 155kcal | Carbohydrates: 21g | Protein: 3g | Fat: 8g | Saturated Fat: 4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 879mg | Potassium: 729mg | Fiber: 3g | Sugar: 7g | Vitamin A: 14454IU | Vitamin C: 22mg | Calcium: 49mg | Iron: 2mg