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)

guernseymemmott's picture

I used the leftover flesh from carving out Halowe'en pumpkins like Dawn, but I think I must have been luckier with mine because this soup was great. I followed the recipe to the letter, like I always do with first time recipes. Next time I may try yoghurt instead of cream, but to be honest it was such a success I think I'll just do the same again. We all loved it!

habdabs's picture

The recipe as written would have been very bland. Like others, I added spices (cumin, coriander, chilli and ginger) and lashings of garlic salt. I also used sour cream instead of ordinary cream as I think the pumpkin already has a sweet smooth texture and needs a bit of a lift.

louisjames's picture

I had this soup at my daughter's yesterday as a starter and i it was really nice abit bland though for me but its all down to personal taste,my youngest daughter ate it so that was a bonus as she is not keen on veg and not with onions,but she loved it,i'm gonna make some today and get some in the freezer ready for xmas

elduderino1978's picture

Made this recipe a couple of times over past week or so, delicious and went down a treat with the whole family.....:)

tc1980's picture

I've used this recipe a number of times and have now settled on a slight variation wich is very tasty. I roast chunks of pumkin and onion in the oven first (until they start going golden and sticky) and I also add some chopped pancetta to the oven half way through baking. Then I blitz the lot in the food processor with the stock and semi skimmed milk until smooth. My husband loves this too and makes a lovely weekday supper with some crusty bread. I make this in large batches and then freeze it in portions. Highly recommended

elvisnobby's picture

Great recipe... i tried it and added 2 table spoons of medium curry powder... try it, very nice.

mi4ence's picture

Well, it is a question of taste... Me personally, I was always afraid of cooking pumpkin soup. Gosh and for a reason... Yet after reading all those tasty comments for ages here I just couldn't resist. Superb looks, great consistency and I hated the taste, actually noone at home liked it. Don't go for that one if you are not a fan of sweet&salt combination. Too sweet that one.

purple_star's picture

Delicious. A thick and creamy soup - just the way I like them! It is quite sweet, but that's why I liked it.

fluffybunny27's picture

This soup is GORGEOUS! I've got a large number of pumkins to use up that I grew for the first time this year on our allotment, and this soup was perfect to use up a glut. It's really easy to make. I doubled up the recipe so I could freeze it in portion-sized pots. I didn't need all the stock (I used veg stock) stated in the recipe and added a chopped chilli (with seeds) as i was worried the soup might be a bit sweet for me. I will DEFINITELY be making this again...probably later today! 8 more large pumpkins to go...wish me luck!!!

dolly01942's picture

Really nice subtle soup, I added parmesan with worked really well hmm food

johnbarry's picture

I also make this soup regularly as living in Malta we have pumpkin all year round and it is cheap and wholesome to make and always delicious, I also dry roast the flesh as a vegetable along with peppers, parsnips, red onions, sweet potato, and vine tomatoes for a delicious and attractive dish

2424gemma24's picture

I loved this recipe tried it for the first time today I added a little chilli to spice it up a little and used some creme fresh instead really good soup going to buy some more pumpkins before hey are no longer in the shops.

emilysenior's picture

I found this a little pale and bland. I think I'll try replacing the pumpkin with butternut squash next time, and add some chilli.

yannalondon's picture

Super tasty, I have added little spicy paprika and instead of pumpkin seeds I have used sunflower seeds. Went down really well and no doubt I will make it again. Maybe even today :))

annapapanastasiou's picture

I made it with Crème fraiche and fresh onions instead.. It was delicious and very simple

mysticmez's picture

Hi, Could I repeat Hanna's question? I'm confused about the weights too... really want to make this - I LOVE pumpkin soup & am excited to try this out. Thanks!

mizzyh's picture

Our neighbour gave us a home-grown medium-sized pumpkin yesterday, NOT our favourite vegetable, but I'm determined to make soup out of it. Delighted to find such a popular recipe, although I may roast the pumpkin and onions first for depth of flavour. Note taken re ginger, garlic, cumin etc, so will experiment!

hchagmark's picture

Just a quick question. I always get confused over weights. Is it 1 kg of pumpkin net weight, i.e. after peeling and de-seeding? How big a pupkin do I have to buy to get 1 kg of flesh?

roxannarodriguez's picture

An easy recipe to prepare. I added garlic, ginger and cayenne pepper. The result was a soft cream and a little spicy. I loved it.

lorrainecancook's picture

First had this whilst in Australia, its very popular there. They use any kind of pumpkin and get fantastic results. I used a can of coconut milk instead of cream. Better for you and gave a different kick to it. Delicious!!


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