Creamy Pumpkin Soup Recipe

Ingredients

• 1.2 kgpumpkin or butternut squash, unpeeled weight
• 1onion, sliced (white, brown or yellow)
• 2garlic cloves, peeled whole
• 710 ml (3 cups)low-sodium vegetable or chicken broth/stock
• 240 ml (1 cup)water
• to tastesalt and pepper
• 120–180 ml (1/2–3/4 cup)cream, half-and-half or milk

Instructions

1. 1

   Prepare the pumpkin

   Cut the pumpkin into 3 cm slices. Remove the skin and scrape out the seeds thoroughly, then cut the flesh into 4 cm chunks.

2. 2

   Add the vegetables

   Put the pumpkin, sliced onion, whole garlic cloves, broth and water in a pot. The liquid will not completely cover the pumpkin. Bring to the boil uncovered.

3. 3

   Simmer until tender

   Once boiling, lower the heat and simmer rapidly for about 10 minutes, until the pumpkin is tender. Check by piercing a piece with a butter knife.

4. 4

   Blend until smooth

   Take the pot off the heat and purée the soup with a stick blender. If using a countertop blender, let the soup cool slightly first to reduce splattering.

5. 5

   Season and finish

   Season the puréed soup with salt and pepper to taste. Gently stir in the cream, half-and-half or milk, and do not let the soup boil afterwards.

6. 6

   Ladle and serve

   Divide the soup between bowls. If you like, add a little cream, cracked pepper and parsley, and serve with crusty bread.

What is pumpkin soup?

Pumpkin soup is a familiar Western-style soup in which pumpkin is cooked until soft and blended with stock. Versions vary from simple, savoury bowls to richer soups finished with dairy.

This version keeps the method direct: onion and whole garlic flavour the cooking liquid, while cream or milk is stirred in at the end for a smooth finish.

Nutrition and macros by portion

The nutrition label shows one serving as written: 180 calories, 4g protein, 22g carbs, 9g fat.

The pumpkin supplies most of the carbohydrates, while cream or milk contributes much of the fat; the stock, vegetables and dairy provide some protein. Pair a bowl with a source of protein, such as beans or a sandwich filling, for a more balanced meal.

Choosing the pumpkin

Pumpkin or squash: either works here, so choose a firm one that is easy to peel and cut. The stated 1.2 kg is the unpeeled weight; remove the skin and seeds before cooking.

Even chunks: cut the flesh into roughly 4 cm pieces so they cook at a similar pace.

Building the flavour

Onion and garlic: they simmer with the pumpkin and stock, lending savoury flavour without needing to be browned first.

Stock and water: low-sodium vegetable or chicken stock gives the soup its base. The liquid does not need to cover all the pumpkin in the pot.

Getting the texture right

Tenderness: simmer rapidly for about 10 minutes, then test a chunk with a butter knife. It should pierce easily before you blend.

Blending: use a stick blender in the pot, or cool the soup slightly before transferring it to a countertop blender to help avoid splashes.

Finishing with dairy

Cream or milk: stir in your choice gently after blending; the amount can range from 120 to 180 ml. The finished soup should be smooth and creamy.

Gentle heat: avoid boiling the soup once the dairy has been added, as it may split.

Serving the soup

Garnish: a little cream, cracked pepper and parsley are optional finishing touches mentioned in the method.

On the side: crusty bread makes the bowl more substantial and is useful for dipping.

Recipe notes & tips

• Use a stable chopping board and a sharp knife when cutting the pumpkin.
• Scrape the seeds out thoroughly before chopping the flesh.
• Keep the chunks close to 4 cm so they become tender evenly.
• Check tenderness with a butter knife before blending.
• If using a countertop blender, cool the soup slightly before blending.
• Stir the dairy in gently and keep the soup below boiling afterwards.

Variations

• Choose squash: use butternut squash instead of pumpkin for the same method.
• Change the stock: choose vegetable stock for a vegetarian version, or chicken stock as an alternative.
• Adjust the richness: use milk rather than cream for a less rich finish.
• Add a garnish: finish each bowl with cracked pepper and parsley.
• Make it a meal: serve with crusty bread for dipping.

Common mistakes to avoid

• Uneven chunks: pieces of very different sizes cook at different rates; aim for roughly 4 cm pieces.
• Blending too soon: firm pumpkin will not purée smoothly; check that it pierces easily with a butter knife first.
• Hot blender splashes: blending hot soup in a countertop blender can cause splattering; cool it slightly before blending.
• Boiling after adding dairy: the soup may split; stir the dairy in gently and do not boil afterwards.
• Expecting the pumpkin to be submerged: the liquid need not cover it fully; bring the pot to the boil uncovered as directed.

How to store

Cool the soup and refrigerate it in a covered container, then use within 3 days. Reheat gently in a saucepan, stirring and avoiding a boil, particularly after the dairy has been added.

Frequently asked questions