Roasted Pumpkin Veggie Soup

PREP TIME10 mins
COOK TIME25 mins
COURSEAppetizer, Side Dish, Soup
CALORIES155 kcal


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: 155kcalCarbohydrates: 21gProtein: 3gFat: 8gSaturated Fat: 4gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gSodium: 879mgPotassium: 729mgFiber: 3gSugar: 7gVitamin A: 14454IUVitamin C: 22mgCalcium: 49mgIron: 2mg