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 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, questions and tips

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28th Jan, 2012
quick and easy recipe, i used squash also felt in needed a bit of cumin adding to it. cant wait to make again.
29th Dec, 2011
Thank you for this great recipe! I made this soup for my family on Christmas day, and everyone around the table commented on how delicious it was. Relatively simple to make, this is a tasty winter warmer which won't fail to impress guests. I will definitely be making it again!
7th Dec, 2011
I thought the flavour of this soup was lovely, but also tried a second helping with a sprinkling of chilli powder which gave it a nice kick. And so easy to make too.
22nd Nov, 2011
Very tasty, add two raw scallops and pour hot soup on them. It will be even more delicious!!!
17th Nov, 2011
A tasty soup & easy to make. I also added in some orange peppers which went nicely.
17th Nov, 2011
This is an easy and very tasty soup which I will definitely make again. I included half cream and half Philadelphia cheese. 5 of us had this soup and everyone enjoyed it. It is perfect for those cold nights in.
15th Nov, 2011
never made pumpkin soap before. wife is a nurse working nights and thought why not cook that pumpkin ... and it tastes amazing .. cheers and thanks for this amazing recipe ... ps will try the pasta and chicken for my son MAX . THANKS AGAIN
15th Nov, 2011
Lovely easy receipe... I added a red pepper and some additional spices to suit my taste and it was delicious. Shared some with my colleagues at lunch today and even better the next day!
11th Nov, 2011
In Austria seasonal food is the norm. In autumn, every decent street corner pub restaurant serves pumpkin soup, but what is missing from the original recipe here is pumpkin seed oil (Kuerbiskernoel) from Steiermark (Styria), which I have seen in ordinary London supermarkets. Add a tablespoonful during cooking. I make the whole thing in a slow cooker (4-5 hours) with almost no liquid and add cayenne (I like the curry or ginger ideas too) and a favourite herb, then liquidise the lot when cool-ish. I put the thick yellow mix into a saucepan and add the cream. Typical to compromise your healthy meal with true indulgence, but that's what makes it right. It's ready when it just starts to bubble. Add a creative spray of pumpkin seed oil droplets to each serving before throwing on a few toasted seeds and croutons. Abstract art. Now pour a glass of Zweigelt (red wine grape, mostly Austria and Hungary), and feel wonderful.
10th Nov, 2011
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!


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