How to cook pumpkin soup

How to make pumpkin soup… now that’s the question. I have a confession to make. Up until recently, I had never actually made pumpkin soup before. I mean, I have eaten it plenty of times and it tastes delicious, but the idea of making my own always seemed like too much work…having now made it, I was wrong, it’s so easy.

The taste of Pumpkin soup in the autumn is a classic. It’s nutritious, thick, and easy to eat. Some squashes will take longer to cook than others, so keep an eye on them while they’re cooking to make sure that they don’t overcook and get too hard for the creamiest soup texture.

In our version, we use a little double cream for added richness, but you may substitute coconut milk if you don’t want to use dairy. If you’re going vegetarian, simply replace the vegetable stock instead. We also keep the amount of salt to a minimum in this dish but don’t limit yourself from using your own favourite herbs and spices: pumpkin compliments both sweet and savoury tastes nicely.

How to make pumpkin soup

Pumpkin Soup

Pumpkin soup originated in France is believed to have been in the American region in the early 1900s. The soup was first seen in magazines in 1903 but didn't start gaining popularity until the 1940s.
Prep Time 20 mins
Cook Time 25 mins
Total Time 55 mins
Course Soup
Cuisine American, French
Servings 6
Calories 320 kcal


  • 2 tbsp Olive oil
  • 2 Onions, finely chopped
  • 1 kg Pumpkin
  • 700 ml Stock, vegetable or chicken
  • 150 ml Double cream
  • Season to taste


  • Into a large saucepan heat the oil and gently cook the onions for 5 minutes until golden brown.
  • Add to your pan the peeled and de-seeded pumpkin cut it into pieces about an inch or two square and cook for a further 10 minutes until they start to soften.
  • Pour on your stock, season to taste, bring to the boil then simmer for a further 10 minutes.
  • Add the double cream, bring back to the boil then when ready to go purée with a hand blender
  • To serve, ladle soup into bowls, add a swirl of cream, and garnish with pepper.


  • MAKE IT DAIRY FREE: Use coconut milk, not heavy cream.
  • MAKE IT VEGAN: Use coconut milk and maple syrup.
  • HOW TO ROAST PUMPKIN SEEDS: Pick off all the flesh bits from the seeds and discard them. I like to do this in a colander under running water. Pat the seeds dry with a tea towel or paper towels. Toss the seeds with a little olive oil, a sprinkle of salt and any other seasonings that sound good (I tossed my pumpkin seeds with 1 teaspoon brown sugar and ½ teaspoon curry powder). Toss to coat. Line a small, rimmed baking sheet with parchment paper and arrange the pumpkin seeds in a single layer. Roast for 13 to 16 minutes, until the seeds are fragrant and toasty.
  • Ready to freeze: Pumpkin soup when frozen can be stored for two months
Nutrition Disclaimer


Serving: 250gCalories: 320kcalCarbohydrates: 20gProtein: 6gFat: 25gSaturated Fat: 10gSugar: 6g
Keyword Recipe, Soup
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Oliver Wright

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