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Bowls of pumpkin soup with savoury granola

Healthy pumpkin soup

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  • Preparation and cooking time
    • Prep:
    • Cook:
  • Easy
  • Serves 4

Make the most of pumpkins in the supermarkets in the autumn and make this warming and filling pumpkin soup. Serve with our savoury granola sprinkled on top

  • Dairy-free
  • Egg-free
  • Healthy
  • Low calorie
  • Low fat
  • Vegan
  • Vegetarian


  • 1 pumpkin (around 1.5kg), peeled and chopped, seeds reserved
  • 50g jumbo oats
  • 2 tsp coriander seeds
  • 1½ tsp chilli flakes
  • 1 tsp tamari
  • 1 tsp maple syrup
  • 2 tbsp olive oil
  • 1 onion, chopped
  • 2 celery sticks, chopped
  • 2 carrots, chopped
  • 3 garlic cloves, sliced
  • 1 litre vegetable stock


  • STEP 1

    Put the pumpkin seeds in a sieve and rinse to remove any pulp. Spread out on a plate and pat dry. Toast 50g of the seeds in a pan over a medium heat along with the oats and 1 tsp each of the coriander seeds and chilli flakes for a few minutes until fragrant. Stir in the tamari and maple syrup. Simmer for 30 seconds until reduced and sticky. Transfer to a plate.

  • STEP 2

    Heat the oil in the pan over a medium heat and cook the onion, celery, carrots, garlic and pumpkin, along with the remaining spices and some seasoning for 10 mins. Pour in the stock. Bring to a simmer and cook with the lid on for 20-25 mins.

  • STEP 3

    Blitz until smooth using a hand blender. Serve with the savoury granola sprinkled on top.

Recipe from Good Food magazine, October 2022

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