Pumpkin Soup

There is nothing better than whipping up a batch of pumpkin soup. It warms the soul and offers comfort on those cold winter nights.

Not only is pumpkin soup great on those cold winter nights, pumpkin is also highly nutritious. In the UK we don’t get pumpkin all year round, so I like to buy it in bulk and freeze it. Either as a soup, in chunks or as a pumpkin puree. Soup will last in the freezer for around 2-3 months, fully thaw in the fridge before using. You can also store in the fridge for 3-4 days, ensuring you use an airtight container.

Check out the below links on how to make pumpkin puree and roasted pumpkin seeds.


  • 1 large pumpkin – 950g for your soup
  • 4 Garlic Cloves
  • 1 Onion diced
  • 500ml of Vegetable Stock
  • 280ml of Coconut milk (Cream will make it thicker)
  • Salt
  • Pepper
  • 1/2 tsp Cayenne Pepper
  • 1/2 tsp Chilli Powder


  1. Pre heat the oven to gas mark 5/ 200C/ 400F
  2. Cut your pumpkin in half, scrape out the seeds and fibres ( save your seeds for roasting). Once your pumpkin is prepped place onto a baking tray, flesh down and roast in the oven for around 30 – 45 minutes (depends on size)
  3. In a big pan or a one-pot cooker saute your diced onions for around 5 minutes, I used a little veg stock to saute. Add your garlic and saute for a further minute.
  4. Add in your chilli powder, cayenne pepper, vegetable stock and coconut milk, simmer.
  5. Peel your pumpkin, dice and add to the soup. Simmer for a further 20 minutes. Once done, blend with an immersion blender.
  6. Serve with a topping of roast pumpkin seeds and a swirl of coconut milk.


Instant Pot Duo V2 7-in-1 Electric Pressure Cooker, 6 Qt, 5.7L 1000 W, Brushed Stainless Steel/Black, 220-240v, Stainless Steel Inner Pot
Braun MultiQuick 1 MQ100 Soup Hand Blender – White


Roasted pumpkin seeds are really easy to make. They are great as a healthy snack or you could use them as a topper for your pumpkin soup.
Pumpkin seeds are highly nutritious and full of so many health benefits. They will last for up to 3 months in an airtight container, storing at room temperature.
You can make some lovely sweet recipes with pumpkin puree.
And not only is pumpkin good for us, but it’s also very nutritious for your dogs. I like to freeze some pumpkin puree portions, especially for my boy Newton.

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