Pumpkin Soup


This recipe is super fast and easy but full of nutrients and can be versatile too.

Everything you need!
Everything you need!


– 1 small onion chopped roughly

– 4 cloves of garlic (you can put more or less depending on how much you like garlic

– 1 1/2 cup of stock (any kind you like or water if you don’t have any stock)

– 2 cups of pumpkin puree (See my other post for the recipe for this)

– olive oil

– salt & pepper to taste

– pumpkin seeds (optional)



1) In a medium sauce pan, put 1 tablespoon of olive oil and coat the bottom of the pan

2) Chop onion roughly.  You’ll be blending everything together in a blender anyway, so don’t spend too much time chopping.

3) Add whole garlic and chopped onions into hot pan and let it cook for about 5 minutes on medium/low heat. Cook until they are soft and golden in colour.


4) Add the pumpkin purée and sauté for a few minutes. The sugar from the pumpkin will start caramelizing the bottom of the pot! There are a lot of flavours from this!


5) Add whichever stock you choose and stir to get all the caramelized bits off the bottom of the pan.


6) Stir to come the stock and the vegetables and let it simmer for a couple of minutes.



7) Season with salt and pepper to taste.



8) While the soup is simmering away, you can toast some of the pumpkin seeds in a hot pan with some paprika. This is optional but I really like the crunch that this garnish will bring to your soup. Also, there are a ton of fiber in the seeds so it just makes it even better for you!


9) Let the soup cool down off the heat for approximately 30 minutes before you blend it together. Blend in small batches and have a towel handy to cover the top when blending.  (Its not fun getting burned by hot soup – been there!)

10) Once blended, return the mixture to the pan and heat up.


11) Garnish with pumpkin seeds and enjoy!

This soup is very versatile because not only can you use pumpkins but you can use squash instead as well. Or even a combination of pumpkins and squash.  If the soup is too runny, instead of adding cream to it, you can simply add 1/2 cup of rolled oats into the pan and let it cook. This will thicken it up nicely when you blend it together.

The left over is so delicious and I actually like to use it as a pasta sauce. Just cook your favourite pasta while the soup is reheating and combine it together.  You can also toss in some chicken if you like!

Hope you enjoy this super delicious and healthy soup. Thank you Springridge Farm for the lovely pumpkins!

Categories: Recipes

Leave A Reply

Your email address will not be published.

This site uses Akismet to reduce spam. Learn how your comment data is processed.