Pumpkin Soup

Ingredients

• 1 tbsp (15 ml)olive oil
• 1onion, finely diced
• 1 kgpumpkin, diced into 1–2 cm cubes
• 3 mediumpotatoes, diced into 1–2 cm cubes
• 2 clovesgarlic, crushed
• 1 tspfresh rosemary, finely chopped
• 2 cups (480 ml)vegetable stock
• 2 cups (480 ml)water
• to tastesalt
• to tasteblack pepper

Instructions

1. 1

   Soften the onion

   Heat the olive oil in a large soup pot over a medium heat. Add the onion and sauté for about 2–3 minutes, until softened.

2. 2

   Cook the vegetables

   Add the garlic, pumpkin, potato and rosemary. Sauté for a further 5 minutes, stirring regularly to stop the mixture catching. Add small amounts of boiling water if needed.

3. 3

   Add liquid

   Pour in 2 cups of stock and 2 cups of water. Season with salt and pepper, then bring the soup to the boil.

4. 4

   Simmer the soup

   As soon as the soup boils, turn the heat to low and simmer for about 30 minutes, until the pumpkin and potato are cooked through and beginning to fall apart.

5. 5

   Cool briefly

   Take the pot off the heat and leave the soup to cool for around 5 minutes.

6. 6

   Blend until smooth

   Use an immersion blender to blend the soup until smooth.

What is pumpkin soup?

Pumpkin soup is a familiar, traditional-style dish in which cooked pumpkin is blended into a smooth soup. This version pairs it with potatoes, which add body and help make the finished texture thick and creamy.

Onion, garlic and rosemary give the vegetables a savoury base without obscuring the pumpkin. The method keeps the cooking simple: soften, simmer until tender, then blend.

Nutrition and macros by portion

The nutrition label shows one serving as written: 152 calories, 4g protein, 31g carbs, 3g fat.

The pumpkin and potatoes provide most of the carbohydrates, while the olive oil contributes most of the fat. Vegetable stock and the vegetables provide a modest amount of protein; serve a bowl with beans or a protein-rich topping to make the plate more balanced.

Preparing the vegetables

Even cubes: Cut the pumpkin and potatoes into roughly 1–2 cm pieces so they cook at a similar pace. Smaller, evenly sized pieces also make it easier to tell when they are ready to blend.

Onion and garlic: Finely diced onion softens quickly, while crushed garlic spreads through the soup. Stir the vegetables regularly during the initial sauté to keep them from catching on the bottom of the pot.

Building flavour in the pot

Sauté first: Cooking the onion in olive oil until softened gives the soup a flavourful starting point. Give the pumpkin, potato, garlic and rosemary their brief sauté too, stirring often.

Rosemary: Finely chopped fresh rosemary brings a fragrant herbal note. Use the stated amount so it complements rather than dominates the pumpkin.

Getting the texture right

Tender vegetables: Simmer gently for about 30 minutes, checking that both the pumpkin and potato are cooked through and starting to fall apart. If they are still firm, continue simmering until they reach that cue.

Smooth finish: Let the soup cool off the heat for around 5 minutes before blending. Move the immersion blender through the pot until no noticeable chunks remain.

Managing the cooking time

The stated total time is 60 minutes, including the simmer and brief cooling period. The vegetables’ tenderness is a more useful guide than the clock alone, as cube size and the simmer can affect how quickly they cook.

Keep the pot at a gentle simmer after bringing it to the boil. During the first sauté, add small amounts of boiling water only if the mixture needs it to stop catching.

Serving the soup

Serve it warm for lunch or dinner, with bread or toast alongside if you want a more substantial meal. A simple salad can add freshness next to the thick soup.

For a packed lunch, transfer the soup to a preheated insulated food jar while hot, following the jar’s instructions. Stir before serving, as the thick soup may settle slightly.

Recipe notes & tips

• Cut the pumpkin and potatoes into similarly sized cubes for more even cooking.
• Stir regularly while sautéing so the vegetables do not catch on the pot.
• If the mixture starts sticking during the sauté, add a small splash of boiling water.
• Keep the heat low once the soup reaches the boil for a gentle simmer.
• Blend carefully and move the immersion blender around the pot to smooth out any remaining chunks.

Variations

• Add warming spice: Stir in a little ground cumin with the rosemary for a deeper savoury flavour.
• Use another herb: Swap the rosemary for finely chopped thyme.
• Finish with dairy: Add a spoonful of cream or yoghurt to each bowl just before serving.
• Add beans: Stir cooked beans into the blended soup and warm through for a heartier bowl.
• Top with seeds: Scatter toasted pumpkin seeds over the soup for crunch.

Common mistakes to avoid

• Uneven chunks: Large pieces may stay firm while smaller ones soften; cut the pumpkin and potatoes into similar 1–2 cm cubes.
• Leaving the vegetables unstirred: They can catch during the sauté; stir regularly and add a little boiling water if needed.
• Boiling hard throughout: A vigorous boil can make the soup harder to manage; lower the heat once it reaches boiling point.
• Blending too soon: Firm vegetables will leave a lumpy texture; simmer until they are cooked through and beginning to fall apart.
• Filling the pot too high: Hot soup can splash while blending; keep the blender head submerged and work carefully.

How to store

Cool the soup and refrigerate it in a covered container for up to 3 days. Reheat gently in a saucepan, stirring occasionally, until piping hot; add a splash of water if it has thickened.

Frequently asked questions