Pumpkin soup

Pumpkin soup

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(114 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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4th Nov, 2013
Very very easy to make! Added a carrot and garlic at the beginning and then after I blended it I added some Cayenne Pepper for a bit of a kick - also used single cream instead of double cream
1st Nov, 2013
Yummy! I substituted Philadelphia for the double cream. Just as tasty but with less fat! I'll be making a lot of this and freezing it, perfect for the cold weather.
jul34es's picture
31st Oct, 2013
had this tonight for starter and it was very quick to make and tasted good,didnt add the seeds though
31st Oct, 2013
I add plain yogurt or half-fat creme fraiche to this soup rather than double cream - other wise I find it too sweet. I also add the odd carrot, diced. It is lovely now that the weather is getting chillier.
29th Oct, 2013
Very nice and easy to make soup, I added smoked paprika very yummy
27th Oct, 2013
I have done this soup today but left the cream out ,i put in a nice sprinkle of cayenne chilli pepper, WOW , it was delicious made enough to freeze some for the colder weather
24th Oct, 2013
I have just made this soup with a chunk of pumpkin my husband was given. Once prepared it weighed in at about 850g. I only had one onion so added two chopped cloves of garlic and a chopped chilli and cut the vegetable stock down to 600ml Also only had half the amount of cream but felt it didn't need more anyway! It was delicious and so quick and easy to make. The squash was so soft I just mashed it with a potato masher, which made it a bit more rustic and didn't bother with the croutons or seeds this time but will definitely make again!
23rd Oct, 2013
Delicious, followed other comments and added garlic, little bit of curry powder and also substituted the cream for a couple large tbsp's of soft cheese. Brilliant and can adapt to your prefered taste!
19th Oct, 2013
Good, easy and nice recipe!
13th Oct, 2013
Very easy recipe and soup comes out really tasty. Tip : when I Serve it I always put few drops of truffle oil in each plate.


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