Feel Good Pumpkin Soup

Feel Good Pumpkin Soup

Pumpkin souper-powers ... Don’t you think the whole world could do with some of these at the moment? I’m a firm believer in the power of food. To nourish, to comfort, to heal, to energise and most importantly, to bring us together. This weekend we sat around the table, chatted about the week and ate a bowl of this immune-strengthening soup. Super tasty and loaded with anti-oxidants, Vitamins A, C and E, potassium, iron and fibre.  A sure-fire way to put a smile on your face. We’d had a rubbish few days with one thing and another but felt reinvigorated and more grounded afterwards. The magic powers of pumpkin soup! 

With the nights closing in, and Covid on the rise again, it looks like we’re all set for a long, cold winter. Let’s cherish those together moments and keep cooking for each other.

 Prep 5 mins | Cook 10 mins | Serves 4


  • 1 tbsp olive oil
  • 1 knob of butter
  • 1 onion, peeled & chopped
  • 2 cloves garlic, peeled & crushed
  • ½ tsp each ground cumin and ground coriander
  • Pinch of cinnamon
  • Pinch of ground cloves
  • 1 tsp dried thyme
  • 1 medium pumpkin, deseeded and cut into small cubes
  • 800ml hot chicken or vegetable stock
  • Salt and freshly ground black pepper
  • Squeeze of lime juice
  • 1 tbsp pumpkin oil (optional)
  • 25g pumpkin seeds
Parmesan Crisps
  • Parmesan cheese


  1. Heat the olive oil and butter in a saucepan. Gently sauté the onion and garlic until soft and translucent.
  2. Add the spices, thyme and the pumpkin and sauté for 2 minutes.
  3. Add the hot stock, bring to the boil and then reduce the heat to a simmer. Cover and simmer for 10 minutes, until the pumpkin is soft.
  4. Meanwhile, lay out the pumpkin seeds on a baking tray, sprinkle with salt, and bake in the oven (180°C) for 5 minutes until lightly toasted.
  5. To make the parmesan crisps, pre-heat the grill to medium, line a grill pan with greaseproof paper and grate a thin, even layer of Parmesan (you want 4 circles x 4cm in diameter). Grill for 3-4 minutes until light golden brown. Leave to cool then transfer to a plate with a pallet knife.
  6. Puree the soup in a blender, return to the pan and add the lime juice. Adjust the seasoning according to your taste. Add a more stock if the soup is too thick.
  7. Serve in warmed soup bowls or mugs and garnish with the pumpkin seeds, drops of pumpkin seed oil and the parmesan crisps.

Nutrition per serving

Energy 265kcal
Protein 6g
Carbs 25g
Sugars 0g
Fat 20g
Saturates 8g
Salt 1.6g
Fibre 7g

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