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Easy Pumpkin Soup

Course Soup
Cuisine International
Keyword Pumpkin
Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Servings 3 servings
Calories 483kcal


  • 500 grams pumpkin
  • 4 fat cloves garlic sliced
  • 1 medium-big onion sliced
  • 1/2 tablespoon unsalted butter
  • 1 tablespoon olive oil not extra virgin
  • 2 cups chicken or vegetable stock see notes for substitute
  • pepper to taste
  • salt to taste

To garnish

  • fresh cream
  • basil or coriander leaves
  • croutons or garlic bread


  • Wash, peel and deseed the pumpkin and chop into small pieces
  • In a wide based wok or frying pan heat the oil and butter on a medium low heat and quickly toss in the garlic before the butter begins to burn. Fry the garlic for about a minute.
  • Add the sliced onions and fry till they turn pale/translucent. Remove onto a plate.
  • To the same pan add a little butter if required and fry the pumpkin pieces till they soften. This could take a few minutes. Then add the stock or water in which the soup cubes have been dissolved and bring to a boil.
  • Check seasoning and add salt and pepper to taste. When the pumpkin pieces are really tender, remove pan from heat and let it cool for a bit.
  • Add the fried garlic and onions and blend the mixture to a fine purée.
  • Serve into a soup bowl, garnish with fresh cream, freshly ground pepper, croutons and a fresh sprig of basil or coriander.


  • Instead of stock you can use warm water in which 2 soup cubes have been dissolved


Calories: 483kcal | Carbohydrates: 51g | Protein: 17g | Fat: 26g | Saturated Fat: 7g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 15g | Trans Fat: 1g | Cholesterol: 29mg | Sodium: 693mg | Potassium: 2223mg | Fiber: 3g | Sugar: 21g | Vitamin A: 42755IU | Vitamin C: 47mg | Calcium: 129mg | Iron: 5mg