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)

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!

audrich's picture

Nervous cook and late-comer to this recipe, but very glad I found it.
I read through all the comments and so made the following ‘tweaks’: added a small, chopped-up red pepper (a friend gave me a home-grown one and I’d had no idea what to do with it until this post!); a small amount of garlic when frying the onions; used natural yoghurt (as we’re on the dreaded low-fat diet) but I did make the croutons & toasted the seeds as described and it was all GORGEOUS. I didn't add any extra spices and we liked it the way it was but can understand if others might fancy a bigger kick. Anyway, the family scoffed it down and so much for freezing – it was all gone in 10 minutes and no waste from the Jack-o-lantern! Thanks for the recipe, Barney x

rosietoes66's picture

try adding carrot and a bit of chilli powder - lovely!

garygarlic's picture

Gorgeous recipe, I added some fresh red chilli and garnished with Pumpkin Oil and gnochhi.. YUM!

becky-kate's picture

Very tasty and very well received by housemates, definitely making again. :)

kirkytpt's picture

Halved the recipe as only 2 of us were eating and would say portion size is perfect as we made enough for 3 people and was a bit much for two of us. Only used half an onion though as we aren't onion fans and replaced with a carrot. It's the first soup we have ever made and was delicious.

polster80's picture

Very easy and very tasty

kradon's picture

Added some rosemary, freshly grated lemon zest and some pumpkin seed oil. Creamy, dreamy, rich and satisfying!

stevedon's picture

Have this every halloween
we all love it

ashchef's picture

made the soup but added ginger and cracked black pepper filled baked bread bowls with the soup for a lunchtime treat very filling very good feedback from customers

lauramckeon's picture

Great soup all the family loved it, I added a bit of rosemary into as well. Make again and again

mautycka's picture

I do it without onion but I do add some garlic, about three cloves. Roasted pumpkin seesd make a nice topping, a splash of pumkin seed oil give it full flavour.
I have to try adding the curry powder next time, that's appealing!

greek_gourmetista's picture

Great recipe! To make it more nutritious, I added a carrot and a stick of celery. I also added some fresh rosemary leaves to give it a twist and I used single cream, instead of double. I will try it with sage leaves next time :-)

haggis12's picture

Made the soup this afternoon - it's absolutely delicious! I also added two cloves of garlic, one red pepper, one sweet potato and a little curry powder.

haggis12's picture

Made the soup this afternoon - it's absolutely delicious! I also added two cloves of garlic, one red pepper, one sweet potato and a little curry powder.

joannepd's picture

Without a doubt the most delicious pumpkin soup I have made! Rich, creamy and warming. I added a pinch of chilli powder and coriander and plenty of black pepper to season - really lovely.

davieholt's picture

Found this to a bit tasteless. Pumpkin IS fairly tasteless in my opinion. Spiced up with some chilli powder it was acceptable but it will be a while before I bother to dismember a pumpkin again !

chilliali's picture

Ive fancied making pumpkin soup for a while as I have never tasted it before! They are cheap and plentiful in Singapore where I live so I decided to give it a try!!!

I added about 2 inches of grated fresh young ginger, garlic, a teaspoon of cumin powder, a desertspoon of madras paste, and fresh corriander. It was a bit thick after I added the cream, so I added a little more water.

It is absolutely delicious and would be great as part of an indian supper. I will definately make it again. And will probably serve with warm fresh crusty bread!


coconatalie's picture

I used pumpkin (one that was really made for carving, I guess), and it was pretty bland. The soup had a nice texture, but it was quite boring, I thought. Wouldn't make again, or if I did, I'd definitely use a squash.

madziacross's picture

Tried making it today, although I used a normal blender. Absolutely delicious! It's lovely and creamy, and just very very tasty.


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