Pumpkin soup in a bowl with chickpeas on top

Pumpkin Soup with Smoky Roasted Chickpeas

This pumpkin soup is topped with smoky roasted chickpeas and fresh thyme, making it the ultimate cozy autumn recipe for busy weeknights!
Course Main Dishes, Side Dishes, Soups
Cuisine American
Keyword homemade pumpkin soup, pumpkin soup, roasted pumpkin soup
Diet Dairy-Free, Gluten-Free, Low Carb, Vegan, Vegetarian
Occasion Christmas, Thanksgiving
Time 30 minutes or less, 45 minutes or less
Prep Time 10 minutes
Cook Time 1 hour 20 minutes
Total Time 1 hour 30 minutes
Servings 4 servings
Calories 249kcal
Author Sarah Bond



  • 1 15-oz can chickpeas rinsed and drained, 425 g
  • 1 Tbsp olive oil 15 mL
  • 1 Tbsp soy sauce use tamari for a gluten-free option, 15 mL
  • 2 tsp sriracha 10 g
  • 1 tsp maple syrup 5 mL
  • 1 tsp smoked paprika


  • 1 Tbsp olive oil 15 mL
  • 2 shallots diced
  • 2 cloves garlic minced
  • 3 15-oz cans pumpkin puree* or 2 pie pumpkins, or 6 cups puree
  • 1 roasted red bell pepper*
  • 1 ½ cup vegetable stock 350 mL
  • ½ cup plain almond milk 120 mL
  • ½ tsp salt
  • ¼ tsp each ground pepper, cinnamon
  • Optional garnish: thyme, feta cheese


  • Chickpeas: Preheat oven to 400°F (204°C). Thoroughly dry chickpeas with a paper towel, then toss together with olive oil, soy, sriracha, maple, and paprika. Spread onto a parchment-lined baking sheet and bake for 20 minutes, or until golden brown and a little crispy. Let sit in the oven to stay warm while you make the soup.
  • Soup: Meanwhile, bring olive oil to medium heat. Add shallots and garlic, cooking until shallots become a bit translucent. Stir in the pumpkin, roasted bell pepper, vegetable stock, almond milk, and seasonings.
  • Puree: Before the soup gets too warm, blend until smooth. This is easiest with a handheld immersion blender, or you can transfer the soup to a countertop blender.
  • Serve: If you used a countertop blender, return soup to the pot over medium heat. Bring to a gentle simmer. Taste and adjust seasonings as needed. Ladle a cup of soup into a bowl and top with a handful of chickpeas. Serve warm and with love, optionally garnished with thyme and crumbled feta cheese.


To make your own pumpkin puree: You can make this pumpkin soup with whole pumpkins! You'll need 2 sugar (pie) pumpkins.
  1. Chop the tops off the pumpkins, cut them in half lengthwise, and scoop out the seeds and stringy bits with a spoon.
  2. Rub a touch of olive oil on the inside of each, just 1 Tbsp total, then place face down on a baking sheet and roast for about 1 hour at 350F (175C), until flesh is ultra fork tender.
  3. Scoop or peel the innards from the skins and use in place of the pumpkin puree. (Full guide for homemade pumpkin puree here!)
To make your own roasted red pepper: At the same time, we’re going to roast a red bell pepper. This is probably one of the best flavors known to man. Just stick it directly onto the oven rack above the pumpkin (to catch any pepper-y drips), and let it blacken.
  1. Set a whole red bell pepper directly onto a rack above the pumpkin. Let this roast until it’s nearly black, turning it every 10 minutes or so.
  2. Place pepper in a bowl, cover the bowl with plastic wrap, and set aside for a few minutes to let the skin loosen.
  3. Gently peel off the skin of the pepper, remove the seeds and stem, and chop it into chunks.
Chickpea seasoning adapted from the "bacon-y" coconut from Well and Full.


Serving: 1serving | Calories: 249kcal | Carbohydrates: 39g | Protein: 8g | Fat: 8g | Saturated Fat: 1.1g | Cholesterol: 1mg | Sodium: 863mg | Potassium: 298mg | Fiber: 8.3g | Sugar: 12.8g | Calcium: 117mg | Iron: 3mg