pumpkin soup recipes

Pumpkin Soup Recipes

Pumpkin (Cucurbita pepo) is a climbing plant that is native to Central America. Fruit of the plant is used in cooking around the world.

Butternut squash is a relative of cucumber and melon. It is different from courgettes with its thick skin, which is removed before cooking.

Pumpkin is a versatile vegetable and fits well in soups. Be sure to take also advantage of the pumpkin seeds too, they are great for garnishing the soup or for salads and breads.

Pumpkin is high in antioxidants and vitamins. It is also a very low-calorie vegetable, so don’t forget it from your shopping list when dieting.

10 Pumpkin Soup Recipes

Here are 10 of our best pumpkin soup recipes. Although many of these recipes use fresh pumpkin they can also be made with canned pumpkin.

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Jump to recipes:
Easy Pumpkin Soup for Two
Spicy Pumpkin Soup
Pumpkin Cashew Soup with Coconut
Roast Pumpkin Soup
Butternut Squash Soup with Apple
Quick Pumpkin Puree Soup with Sweet Potatoes
Soft Butternut Pumpkin Soup
Pumpkin and Potato Soup with Orange
Creamy Thai Pumpkin Soup
Light and Healthy Pumpkin Soup Recipe

10 pumpkin soup recipes

Processing the Pumpkin

Pumpkin processing is similar to the processing of melon. First, a pumpkin is cut in half and then the seeds and insides scooped off and carve out the flesh. Another way is to cut away the thick skin and then cut the flesh into pieces.

If you need more details for processing a pumpkin check out great instructions at The Muffin Myth blog

Making Pumpkin Puree

Pumpkin puree can be used in baked goods, soups and marmalades. Dice the flesh and add to the kettle of boiling water. Simmer for half an hour or until soft and puree with blender.

Instructions for making pumpkin puree at The Pioneer Woman Blog

Roasting Pumpkin Seeds

Roasted pumpkin seeds are great for soups, salads and casseroles.
Roasting the seeds is easy: carve seeds out of the pumpkin and rinse them in a sieve. Dry the seeds and roast them on a dry frying pan. The seeds can also be roasted in oven in 390 F (200 C) for about 20 minutes until they are golden brown.

Pumpkin Storing & Preservation Tips

– You can keep the fresh pumpkins in room temperature but they are stored best at +46 – +54 F (+8 – +12 C).
– Pumpkins are sensitive to ethylene so keep them away from tomatoes, apples, avocados and bananas.
– Left over pumpkin can be frozen after boiling in cubes or as puree.

How to make pumpkin soup?

Instructional video: Pumpkin soup by The Vegan Corner on YouTube


 

Easy Pumpkin Soup for Two

Servings: 2
Calories per serving: 245
Time: 60-90 minutes

Ingredients:
17 ounces (500 g) pumpkin puree (or pumpkin peeled and chopped to small cubes)
2 cups (5 dl) vegetable stock
1/2 tsp. salt
Handful of fresh parsley
1 onion, chopped
1 garlic glove, chopped
Little bit fresh or dried thyme
½ cup (1 dl) Double cream or crème fraiche

Instructions:
Add all ingredients to a soup pot except double cream.
Boil and let simmer for 30 minutes without lid. Stir once in a while.
Remove the soup from the stove.
Using a blender, purée the soup in batches until smooth.
Pour the soup back in to the pot and heat it up.
Let simmer for another 30 minutes.
Mix in the double cream, add more salt and other seasoning to taste if needed.
Garnish with fresh parsley and double cream stripes.

 


 

Spicy Pumpkin Soup

Servings: 6
Calories per serving:
Time: 45 minutes

Ingredients:
32 ounces (1 kg) pumpkin, peeled and chopped
2 onions
4 garlic gloves
5 ounces (150 g) apple
2 tbsp. oil
1 tbsp. curry paste
1 tbsp. fresh ginger, grated
1/2 fresh chili pepper, sliced
2 1/2 cups (6 dl) vegetable stock
1 cup (2,5 dl) coconut milk
1/2 lime, squeezed into juice
1 tbsp. honey

Instructions:
Peel and slice the onions, garlic and apples.
Heat the oil in a large pan and sauté the onions and apples.
Add curry paste, grated ginger and sliced chili.
Cook and stir for a few minutes.
Add pumpkin and vegetable stock and bring to the boil.
Let simmer for 30 minutes.
Pour the soup into a blender or food processor and process until smooth.
Pour the soup back to pot and add coconut milk, lime juice and honey.
Heat up and check the taste, add salt if needed.

 


 

Pumpkin Cashew Soup with Coconut

Servings: 4
Calories per serving:
Time: 30 minutes

Ingredients:
17 ounces (500 g) yellow pumpkin
4 shallots
4 garlic gloves
Small piece of fresh ginger
1 tbsp. Yellow or red curry paste
2 tbsp. Cashew nuts
4 tbsp. oil
2 tbsp. lemon juice
4 cups (1 l) coconut milk
1 cup (2,5 dl) vegetable stock

Instructions:
Peel and chop the pumpkin. Boil the pumpkin in a sauce pan until soft.
Pour out the liquid (but keep the extra liquid in case you need to thin the soup later).
Peel and slice the onions, garlic and ginger. Put them in a blender. Add curry paste and cashew nuts. Process until smooth paste.
Heat the oil in a soup pot, add the paste and cook until slightly darker. Add lemon juice, coconut milk and vegetable stock. Bring to boil.
Pour the broth in a blender or food processor. Add the pumpkin and process until smooth. Add more liquid if needed.

 


 

Roast Pumpkin Soup

Servings: 4
Calories per serving: 190 kcal
Time: 55 minutes

Ingredients:
32 ounces (1 kg) pumpkin in cubes, peeled
1 tbsp. fresh ginger, grated
1 tsp. coriander seeds
½ tsp. cumin
2 small dried chili peppers
½ tsp. turmeric
1 onion, sliced
2 tbsp. oil
4 cups (1 l) vegetable stock
Pinch of salt
1 cup (2,5 dl) coconut milk

Instructions:
Roast the pumpkin cubes in oven heated to 390 F (200 C) for about 40 minutes.
Heat the oil in a large saucepan. Sauté onions, ginger, coriander seeds, cumin, turmeric and chili.
Add the vegetable stock and roasted pumpkin cubes.
Let boil for 10 minutes.
Purée the soup in a blender or food processor.
Pour back to saucepan. Add coconut milk and salt. Reheat over low heat.
Optional: Use coconut milk and pumpkin seeds for garnishing

 


 

Butternut Squash Soup with Apple

Servings: 4-6
Calories per serving: 305
Time: 40 minutes
Ingredients:
2 cups (5 dl) water
1 vegetable stock cube
23 ounces (650 g) Butternut Squash in cubes
2 (7 oz. 200 g) onions, peeled and sliced
10 ounces (285 g) boiled white beans
½ cup (1,5 dl) apple juice
0,8 cup (2 dl) light cream
1/4 tsp. ground white pepper
1/2 tsp. salt
1 cup (2,5 dl) yoghurt
10 ounces (300 g) apples

Instructions:
Boil the water in a soup pot and add vegetable stock cube (or use 2 cups of ready vegetable stock).
Add butternut squash cubes and sliced onions.
Boil for 10 to 15 minutes or until the butternut squash is soft.
Rinse the beans and add to the soup.
Remove the soup from the stove and let cool for a while.
Process the soup in a blender or food processor until smooth.
Pour the soup back into the soup pot.
Add light cream, apple juice, white pepper and salt.
Bring to the boil.
Measure the yoghurt into a bowl. Grate the apples and mix with the yoghurt. Add sugar or honey if needed.
Pour the soup into soup bowls and garnish with the yoghurt-apple grating.

 


 

Quick Pumpkin Puree Soup with Sweet Potatoes

Servings: 6-8
Calories per serving:
Time: 30-60 minutes
Ingredients:
1-2 onions
4 garlic gloves
Oil for cooking
4 cups (1 l) vegetable- or chicken stock
500 g sweet potatoes
2 cups (5 dl) pumpkin puree
2 sour apples
Pinch of chili or cayenne pepper
Pinch of nutmeg
white pepper, to taste
salt, to taste
0,8 cup (2 dl) double cream

Instructions:
Peel and slice onions. Peel and dice sweet potatoes and apples.
Sauté sliced onion in oil in a heated saucepan.
Add vegetable or chicken stock, sweet potato and apple cubes, pumpkin puree and seasonings.
Boil for about 20 minutes.
Process the soup in a blender until smooth.
Add double cream and check the taste, add more seasoning if needed.

 


Soft Butternut Pumpkin Soup

Servings: 4
Calories per serving: 204 kcal
Time: 30-60 minutes

Ingredients:
1 butternut squash
1 onion, peeled and sliced
butter for cooking
1 ½ cups (4 dl) water
1 tsp. salt
black pepper, to taste
1 ½ cups (4 dl) milk
8 ounces (225 g) butter cheese or cream cheese
½ cup parsley or basil, chopped

Instructions:
Process the butternut squash: cut, peel and remove the seeds. Dice the flesh into cubes.
Peel and slice the onion.
Heat butter in a large saucepan. Sauté sliced onion and pumpkin cubes.
Add water, salt and pepper. Boil for 15 minutes or until pumpkin is soft.
Process the soup in a blender or in a food processor until smooth.
Pour the soup back into saucepan and add milk and butter cheese.
Heat until cheese has melted. Process again in the blender if needed.
Garnish with fresh parsley or basil.

 


 

Pumpkin and Potato Soup with Orange

Servings: 5
Calories per serving: 260
Time: 40 minutes

Ingredients:
15 ounces Pumpkin cubes
3 cups (7 dl) Vegetable stock
2 carrots, chopped
2 floury potatoes, chopped
10 ounces (300 g) onions, sliced
2 garlic gloves
1 tbsp. sugar
½ tsp. salt
2 tbsp. sweet chili sauce
1 cup (2,5 dl) orange juice
7 ounces (200 g) cream cheese

Instructions:
Peel and chop carrots and potatoes. Peel and slice onions.
Boil the vegetable stock in soup pot and add pumpkin cubes, chopped carrots and potatoes and sliced onions. Let simmer under the lid until soft. Puree the soup in a food processor or blender.
Add salt, sugar, sweet chili sauce, orange juice and cream cheese.
Bring to boil and stir.
Serve in soup bowls and enjoy!

 


 

Creamy Thai Pumpkin Soup

Servings: 4
Calories per serving: 438 kcal
Time: 50 minutes

Ingredients:
21 ounces (600 g) pumpkin, peeled and diced
1 potato
2 carrots
Small piece of fresh ginger
2 shallots
1 small red chili
1 garlic glove
2 tbsp. butter
1 ½ cups (4 dl) coconut milk
1 ½ cups (4 dl) vegetable stock
1 lemon grass stem
4–6 tbsp. soy sauce

Instructions:
Peel and dice the pumpkin. Peel and dice potato and carrots. Peel and slice ginger, shallots and garlic.
Rinse the chili pepper, slice in half and remove seeds and chop into small pieces.
Melt the butter in a pot and sauté the vegetables.
Pour coconut milk and vegetable stock to the pot. Bring to boil.
Split the lemon grass stem in lengthwise, add to the pot and let simmer for 20 minutes.
Remove lemon grass from the soup.
Pour the soup into a blender and puree until smooth.
Season with soy sauce.

 


 

Healthy Pumpkin Soup Recipe

Servings: 6
Calories per serving: 74 kcal
Time: 50 min.

Ingredients:
16 ounces (450 g) pumpkin, peeled and diced
7 ounces (200 g) carrots, peeled and diced
1 onion, peeled and sliced
1 apple, peeled and diced
6 tsp. oil
2 ½ cups (6 dl) chicken stock
1/2 tsp. salt
0.25 tsp. chili powder
1 tbsp. lime or lemon juice
black pepper
fresh parsley

Instructions:
Heat oil in a saucepan. Add chopped pumpkin, carrots, onion and apple. Sauté for a while.
Add the chicken stock to the saucepan.
Boil until the vegetables are soft.
Pour the soup in to a blender or food processor and process until smooth.
Add salt, pepper and chili powder. Add lime or lemon juice.
Garnish with parsley.

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