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)

JaneW's picture

Hey, what a good idea to add some garlic to the onions. I chopped fresh coriander and sprinkled on top and it was lovely.

hughol's picture

Have made butternut squash soup many times before which has always been delicious. As it's Halloween I decided to try this pumpkin recipe for the first time - never again, this was absolutely tasteless. As other reviews have been positive I can only assume it was the pumpkin I used that caused the problem.

trenbik's picture


sianapp's picture

Simple to make and very tasty. We found we needed a little more seasoning in our batch but that's obvioulsy personal taste.

bakingathome's picture

I made this soup recently, my family loved it...it has a sweet taste but is simple to balance out so it's not overpowering. this depends on how much pumpkin you have though, i used a bit more than it said, as it gives it a more powerful taste, so i added more salt and pepper and it balanced the soup out nicely. it serves great with a crusty oven roll. thanks for this recipe!

madwumin's picture

Fantastic recipe! I followed the recipe and took on others comments so I added 6 dashes of tabasco sauce and half a level teaspoon of chilli flakes. Was wonderfully creamy and just enough spice for me. I actually have made this 2 years ago but didnt rate or comment!

adg147's picture

a bit bland at first taste and quite thin. would definitely spice it up a bit. better luck next time.

KochinVeronica's picture

Just fabulous!

reggief340's picture

Forgotten how good a real pumkin soup was. So simple an eight year old could do this- she did and is so proud that everyone loves it. Huge win for us on an autumnal evening.

missymisfit's picture

Love this..make it a lot. I have made it with both pumpkin and squash and I much prefer the squash version. Everyone who has had it really likes it! Deffo 5 star from me :-)

babybex's picture

quick and easy recipe, i used squash also felt in needed a bit of cumin adding to it. cant wait to make again.

edm_doyle's picture

Thank you for this great recipe! I made this soup for my family on Christmas day, and everyone around the table commented on how delicious it was. Relatively simple to make, this is a tasty winter warmer which won't fail to impress guests. I will definitely be making it again!

kiwiinlux's picture

I thought the flavour of this soup was lovely, but also tried a second helping with a sprinkling of chilli powder which gave it a nice kick. And so easy to make too.

slaugier's picture

Very tasty, add two raw scallops and pour hot soup on them. It will be even more delicious!!!

parkesl's picture

A tasty soup & easy to make. I also added in some orange peppers which went nicely.

sherelle's picture

This is an easy and very tasty soup which I will definitely make again. I included half cream and half Philadelphia cheese. 5 of us had this soup and everyone enjoyed it. It is perfect for those cold nights in.

diesel1977's picture

never made pumpkin soap before. wife is a nurse working nights and thought why not cook that pumpkin ... and it tastes amazing .. cheers and thanks for this amazing recipe ... ps will try the pasta and chicken for my son MAX . THANKS AGAIN

sakku123's picture

Lovely easy receipe... I added a red pepper and some additional spices to suit my taste and it was delicious. Shared some with my colleagues at lunch today and even better the next day!

beislbug28's picture

In Austria seasonal food is the norm. In autumn, every decent street corner pub restaurant serves pumpkin soup, but what is missing from the original recipe here is pumpkin seed oil (Kuerbiskernoel) from Steiermark (Styria), which I have seen in ordinary London supermarkets. Add a tablespoonful during cooking. I make the whole thing in a slow cooker (4-5 hours) with almost no liquid and add cayenne (I like the curry or ginger ideas too) and a favourite herb, then liquidise the lot when cool-ish. I put the thick yellow mix into a saucepan and add the cream. Typical to compromise your healthy meal with true indulgence, but that's what makes it right. It's ready when it just starts to bubble. Add a creative spray of pumpkin seed oil droplets to each serving before throwing on a few toasted seeds and croutons. Abstract art. Now pour a glass of Zweigelt (red wine grape, mostly Austria and Hungary), and feel wonderful.

filthish's picture

Great recipe, we made enough to have it for lunch everyday for a week and still didn't get bored of it. One pumpkin goes a long way!


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