Pumpkin soup

Prep: 20 mins Cook: 25 mins


Serves 6
A silky textured soup, sprinkled with crunchy croutons and seeds

Nutrition and extra info

  • Can be frozen if using vegetable stock
  • Vegetarian

Nutrition: per serving

  • kcal317
  • fat24g
  • saturates9g
  • carbs20g
  • sugars6g
  • fibre0g
  • protein6g
  • salt0.54g
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  • 4 tbsp olive oil
    olive oil

    Olive oil

    ol-iv oyl

    Probably the most widely-used oil in cooking, olive oil is pressed from fresh olives. It's…

  • 2 onion, finely chopped



    Onions are endlessly versatile and an essential ingredient in countless recipes. Native to Asia…

  • 1kg pumpkin or squash (try kabocha), peeled, deseeded and chopped into chunks



    Pumpkins are the most famous of all the winter squashes, and are most associated with Halloween…

  • 700ml vegetable stock or chicken stock
  • 142ml pot double cream
  • 4 slices wholemeal seeded bread
  • handful pumpkin seed from a packet


  1. Heat 2 tbsp olive oil in a large saucepan, then gently cook 2 finely chopped onions for 5 mins, until soft but not coloured. Add 1kg peeled, deseeded and chopped pumpkin or squash to the pan, then carry on cooking for 8-10 mins, stirring occasionally until it starts to soften and turn golden.

  2. Pour 700ml vegetable stock into the pan, then season with salt and pepper. Bring to the boil, then simmer for 10 mins until the squash is very soft. Pour the 142ml pot of double cream into the pan, bring back to the boil, then purée with a hand blender. For an extra-velvety consistency you can now push the soup through a fine sieve into another pan. The soup can now be frozen for up to 2 months.

  3. While the soup is cooking, slice the crusts from 4 slices of wholemeal seed bread, then cut the bread into small croutons. Heat the remaining 2 tbsp olive oil in a frying pan, then fry the bread until it starts to become crisp. Add a handful of pumpkin seeds to the pan, then cook for a few mins more until they are toasted. These can be made a day ahead and stored in an airtight container. Reheat the soup if needed, taste for seasoning, then serve scattered with croutons and seeds and drizzled with more olive oil, if you want.

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Comments (162)

jeanieh's picture

This is one of my favourite soup recipes. Very easy, quick, and comforting.

missymisfit's picture

Love this soup! Always go back to it. I make it with squash and it's just lovely. Have tried it with fat free yoghurt to make it healthier but i could tell the difference, hubby couldn't though!!

sparrowfield's picture

Have just made this soup but haven't yet tasted it as it is in the freezer. It seems okay by the small amount tried at the end of cooking, however it took me longer than the 25 minutes suggested in preparation time. Just preparing the pumping took quite a while.

ela_yar's picture

Realy easy to make and tasty - my toddler inhaled it ;-)

HeatherMcCT's picture

Just plain gorgeous !,, added cooked chorizo when serving - yummy!,,

michele8840's picture

Surprisingly tasty soup for so few ingredients. I made it just to use up the Halloween pumpkin (didn't bother with the nuts and croutons, I was in a hurry). I was surprised by how delicious it was. Very easy and very quick.

fedoralovesfood's picture

A total comfort soup star! I replaced the double cream with lactose-free milk and it's still creamy! Served with home-made croutons (past due date by 2-days old, the walnut wholemeal kind). They are fabulous crackers to go with the soup!

satutatu's picture

Great soup! After reading the comments, I added 3 cloves of garlic, a chunk of ginger and a chilli (no seeds) all chopped fine to the onion. Left out any seasoning till right at the end to see if it could go without but I missed some flavour so added a few dashes of worcestershire sauce, some ground coriander and cumin. Perfect! It's in the freezer now - will add creme fraiche or Philadelphia when it's ready to be served.

stophe79's picture

Really nice with a bit of curry powder to give it some depth. It seems a bit crazy for the recipe to tell you to use pumpkin seeds out of a packet when you've just deseeded a pumpkin though! Just roast the ones you've got...

amystupack's picture

Very very easy to make! Added a carrot and garlic at the beginning and then after I blended it I added some Cayenne Pepper for a bit of a kick - also used single cream instead of double cream

charwaggott's picture

Yummy! I substituted Philadelphia for the double cream. Just as tasty but with less fat! I'll be making a lot of this and freezing it, perfect for the cold weather.

jul34es's picture

had this tonight for starter and it was very quick to make and tasted good,didnt add the seeds though

bluejay's picture

I add plain yogurt or half-fat creme fraiche to this soup rather than double cream - other wise I find it too sweet. I also add the odd carrot, diced. It is lovely now that the weather is getting chillier.

crazyl8dy's picture

Very nice and easy to make soup, I added smoked paprika very yummy

nigelsheppa1@aol.com's picture

I have done this soup today but left the cream out ,i put in a nice sprinkle of cayenne chilli pepper, WOW , it was delicious made enough to freeze some for the colder weather

Fulham442's picture

I have just made this soup with a chunk of pumpkin my husband was given. Once prepared it weighed in at about 850g. I only had one onion so added two chopped cloves of garlic and a chopped chilli and cut the vegetable stock down to 600ml Also only had half the amount of cream but felt it didn't need more anyway! It was delicious and so quick and easy to make. The squash was so soft I just mashed it with a potato masher, which made it a bit more rustic and didn't bother with the croutons or seeds this time but will definitely make again!

tanyarhodes's picture

Delicious, followed other comments and added garlic, little bit of curry powder and also substituted the cream for a couple large tbsp's of soft cheese. Brilliant and can adapt to your prefered taste!

myszasta's picture

Good, easy and nice recipe!

gamar_unadkat's picture

Very easy recipe and soup comes out really tasty. Tip : when I Serve it I always put few drops of truffle oil in each plate.


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