Pumpkin soup

Pumpkin soup

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(115 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 onions, 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, questions and tips

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25th Oct, 2016
After previous attempts at pumpkin soup were not to my liking, I decided to make a big batch of this with 1/2 pumpkin and 1/2 butternut squash. It was definitely worth all the chopping! Would suggest using a culinary pumpkin rather than a Halloween carving one, as they don't hold much taste or flesh. Would make this again, but maybe try single cream or creme freche as it is quite rich. Surprising tasty considering so few ingredients.
15th Oct, 2016
I love this recipe and have made it a few years running but the last few times I found that I could only taste stock and onions. However, after reading the comments I decided to roast the pumpkin first this year. This was a lot better! You can taste the sweetness of the pumpkin along with the onions. Roasting first is the way forward.
15th Oct, 2016
I love this recipe and have made it a few times. The first time I made it it was great but the next few times I could only taste onions and stock. However, after reading comments on here I decided to roast the pumpkin first. It was yummy! You can taste the sweetness of the pumpkin along with the onions. Roasting first is the way forward.
16th Jan, 2016
I was pleasantly surprised at how tasty this soup was, and with so few ingredients! I added some ground cumin, garlic cloves and used chicken stock. The cumin adds a tasty new dimension to the soup and I highly recommend it. Pureeing the soup is a must to get rid of the chunky onion bits.
Marie T's picture
Marie T
3rd Nov, 2015
Made a big pot of this soup tonight. Keeping in mind, I have never tasted pumpkin in my life before, so I was a bit wary. I needn't have worried as it was absolutely lovely and the texture was so smooth. I used single cream, gave it a good whizz in the blender and used a half teaspoonful of mixed spice, but apart from that, I followed the recipe. It went down a treat in my household and there was even a bit left for the freezer. Delicious!
lynn barrie
3rd Nov, 2015
Absolutely lovely soup - I don't normally put cream into my soup but glad I did this time; So good.
14th Oct, 2015
delicious, even without cream!
24th Jan, 2015
Lovely soup, used single cream instead of double and halved quantity and still tasted silky and delicious.
14th Nov, 2014
I loved this soup, doubled the recipe as entertaining a large crowd of mums and toddlers for lunch and everyone loved it. I did use double cream, but would consider using milk/creme fraiche next time if i'm trying to be good!
10th Nov, 2014
Great soup, once you've peeled and chopped the pumpkin.. I used to always use creme fraiche as the cream I use in soups, but I discovered something called Altin kaymac which is a Turkish cream which is less fatty and I find it's great to cook with. Stuck it in the pumpkin soup and it's great. A touch of garam massala is also good for the flavour.


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23rd Nov, 2014
Add a little ground cumin or nutmeg to give it an extra interesting note. I recommend using the Hokkaido Squash for this recipe.