Friday, July 19

Pumpkin Soup Recipe

Pumpkin Soup
Image by Bernadette Wurzinger from Pixabay

This silky textured soup, sprinkled with crunchy seeds and croutons is a delicious and cream-like soup for the whole family. It is usually served on Thanksgiving day every year but you can make this delicious dish whenever you want or at least when the season of pumpkins begins.

Health Benefits Of Pumpkin

Pumpkin beer, pumpkin risotto, pumpkin pie, pumpkin ravioli, pumpkin bread, and pumpkin soup are all great and mouthwatering options for your next lunch. Not only are they tasty but also very healthy choices. Pumpkin is good for your heart health, waistline and vision, and more. Some other health benefits of pumpkin are:

  • Pumpkins aid weight loss
  • Pumpkins may reduce cancer risk
  • Pumpkin seeds can boost your mood
  • Pumpkins can boost your immune system
  • Pumpkins keep eyesight sharp
  • Pumpkin seeds can help your heart
  • Pumpkins protect the skin
  • Pumpkins can help after a hard workout

Preparation time:20 minutes; Cook time: 25 minutes; Total time: 45 minutes; Servings: 6

Nutrition (per serving): 317 calories, 20 grams of carbs, 6 grams of protein, 24 grams of fat, 0.54 grams of salt, 6 grams of sugar, 0 grams of fiber, and 9 grams of saturates.


  • 2 onions, finely chopped
  • 4 tbsp olive oil
  • 142ml pot double cream
  • handful pumpkin seed from a packet
  • 4 slices wholemeal seeded bread
  • 700ml vegetable stock
  • 1kg pumpkins peeled, deseeded and chopped into chunks



Take a large saucepan and heat in it 2 tablespoons of olive oil and then slowly cook two nicely chopped onions until soft but not colored, for about 5 minutes. Now, add 1kg of deseeded, peeled, and chopped pumpkin to the pan and continue to cook for about 8 to 10 minutes, stirring occasionally until it starts to turn golden and soften.

Take the pan and now pour in it 700ml vegetable stock and season with pepper and salt. Bring it to a boil and simmer until the squash is very soft, for about 10 minutes. Next, pour in the pan 142ml of double cream, bring it back to a boil, and then purée it with a hand blender. You can now push the soup through a fine sieve into the different pan in order to get an extra-velvety consistency. Now, the soup can be frozen for up to two months.

Slice the crusts from 4 slices of wholemeal seed bread while the soup is cooking, and then cut the bread into small croutons. Take a frying pan and heat in it the remaining two tablespoons of olive oil.

Now, fry the bread until it becomes crisp. Put a handful of pumpkin seeds into the pan and cook it until they are toasted, for about a few minutes. You can do this a day ahead and store it in an airtight container. If it is necessary reheat the soup and taste for seasoning. Now, serve scattered with seeds and croutons, and if you want you can drizzle it with more olive oil.

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