Pumpkin Soup recipe

Name: Pumpkin Soup
Total time: 35 min
Yield: 4 servings
Cuisine: British
Ingredients: 800 g pumpkin; 1 large onion; 2 cloves garlic; 1 tbsp olive oil; 1 litre vegetable stock; 100 ml double cream; to taste salt; to taste black pepper; 1 pinch nutmeg; small handful fresh parsley

A smooth, comforting pumpkin soup with onion, garlic and a little cream, ideal for a Halloween lunch.

35 min · Easy · British Jump to method

Ingredients

4 servings

800 g pumpkin
1 large onion
2 cloves garlic
1 tbsp olive oil
1 litre vegetable stock
100 ml double cream
to taste salt
to taste black pepper
1 pinch nutmeg
small handful fresh parsley

Nutrition	Per serving
Calories	148 kcal
Protein	2.8 g
Carbohydrates	12.9 g
Fat	10.1 g
Saturated fat	4.8 g
Fibre	2.9 g
Sugar	4.5 g
Sodium	420 mg

Why this works

A moderately low-calorie soup with useful vegetable nutrients, but the double cream and added salt lift the saturated fat and sodium.

Beta-carotene from pumpkin. Pumpkin provides carotenoids, which the body converts to vitamin A and which support normal vision and immune function.

Vitamin C and antioxidants. Onion, garlic and parsley contribute antioxidant compounds, while pumpkin adds some vitamin C to support overall nutrient intake.

Saturated fat and sodium caution. Double cream increases saturated fat, and the stock plus added salt can make the soup relatively high in sodium depending on the stock used.

Method

Heat the olive oil in a large saucepan over a medium heat.
Add the chopped onion and cook for 5 minutes until softened.
Stir in the crushed garlic and cook for 1 minute.
Add the pumpkin chunks and cook for 3 minutes, stirring well.
Pour in the vegetable stock and bring to the boil.
Reduce the heat and simmer for 20 minutes, until the pumpkin is tender.
Blend until smooth using a hand blender.
Stir in the double cream, season with salt, black pepper and a little nutmeg.
Heat through gently, then serve hot with chopped parsley on top.

Other Pumpkin Recipes

Creamy Pumpkin Pasta

30 min · A comforting pasta dish with a smooth, savoury sauce finished with non-dairy creamer. It is rich, warming and perfect for dinner.

Pumpkin pie

80 min · A classic spiced pumpkin pie with a buttery shortcrust base and smooth custard-style filling.

Creamy Pumpkin and Garlic Yoghurt Soup

40 min · A silky, gently spiced pumpkin soup finished with tangy garlic yoghurt for a fresh, creamy lift. It is comforting, light, and perfect as a cosy starter or simple lunch.