Pumpkin soup

Pumpkin soup

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(105 ratings)

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 (159)

calderwo's picture

really yummy, I used coconut milk instead of cream and it was lovely.

sueinnes's picture

Tried this recipe and it turned out beautifully. Colour was not the same as the picture but perhaps this depends on the type of pumpkin you use? Might consider adding some indian spices to it for a bit of a change next time.

prydea's picture

Added a touch of spice with 1 tsp curry + cumin powder. A big hit with the family.

winnej's picture

This was lovely !!! Would definitely make again ....

melaniegodfray's picture

Added red pepper with the onions for a bit of depth...

jayney_f's picture

Absolutely delicious, I defy anyone to not like this soup. I made mine from my son's carved Halloween pumpkin, it is now in the freezer waiting to be a starter at Xmas dinner where I have lots of fussy guests coming, I'm sure this will go down well with everyone.

rbirnbaum's picture

I use both pumpkin AND squash to give a more varied taste.
If it is too sweet, add a shopped up courgette to the mix.

rpatz123's picture

When the trick a treaters came i threw it over thier heads and when they ran away i lobded at them with a wooden spoon!!!
They wont be coming back to bother me!!

Muhhh hahahahahahahaaaaaaaaaaaaa

bluebellshell's picture

After reading the comments I decided to add some 1/4 tsp fresh ginger, a chopped fresh red chilli, one clove of garlic and some chorizo that I had left over in the fridge. I also used single cream instead of double and it tasted absolutely fabulous, will definately make this a regular autumn recipe.

njb1001's picture

Great - quick & easy. Will be perfect for lunch tomorrow too. I adapted with a bit of cumin & paprika.

sportextor's picture

Thanks to both Barney and the gang of commenters! I added 2 sprigs of rosemary (minus the stem!) as recommended by one reviewer, swopped the cream for 70g of half fat creme fraiche and 70g of natural yoghurt, and added 3/4 teaspoon of medium curry powder (that was the icing on the cake). It tastes spectacular and I will DEFINITELY be making it again.

jburton's picture

Barney your recipes are always lovely, this sounds great. We have lots of Squash growing in our field at the moment so im looking at various ways of cooking with it. Im wanting to do a creamy soup so this sounds perfect, especially now ive read the various comments from others. I will be making this in the next few days and will be back to comment.x

silven71's picture

I added some garlic when frying the onions, but nothing else, it was delicious!!

silven71's picture

Excellent soup, I just added some garlic when frying the onions. Delicious!!

satutatu's picture

Absolutely wonderful! I sautéed 2 cloves of garlic, a deseeded red chilli and a knob of garlic together with the onions. Once they were soft and the onions were translucent I added some crushed cumin seeds and a little curry and toasted that. I added a chopped sweet red pepper (the long ones rather than bell for extra sweetness) just before adding the stock. Whizzed everything in the blender and hey presto! It's delicious! It's creamy, none of the pumpkin flavour is lost or masked and it has a warming zing. Haven't yet added the cream/yogurt and not sure I will as it is delicious the way it is! Will make another quantity and freeze it in for the chilly autumn days!

joannehuffey's picture

Really good, have made with butternut squash also

seggie's picture

This was absolutely lovely, really thick and creamy. Will make again.

jperles's picture

Replaced cream with low fat yogurt and found it delicious. In my personal search for the perfect pumpkin/squash soup this could be the winner.

fionamckenzie's picture

This soup is absolutely delicious; one of the best soups I have ever made/tasted! I used proper cooking pumpkins rather than the ones for carving, which may have made a difference.


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