pumpkin soup on a table
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5 from 1 vote

Pumpkin Soup

Pumpkin soup is what I call 'soul food' - healthy, hearty, warming, and tasty. Perfect as a starter, or on its own as a simple main meal. Serve with crusty garlic bread and a crunchy side salad - delicious!
Course Soup
Cuisine American
Keyword pumpkin, pumpkin soup, pumpkin soup recipe
Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Servings 4 people
Calories 156kcal



  • 1.5 pounds pumpkin, chopped (I prefer butternut squash) 750 grams
  • 2 ounces butter (about half a stick) 50 grams
  • 2 large onions, finely chopped
  • ½ pound potatoes, chopped 250 grams
  • 3 cloves garlic, crushed
  • 4 cups chicken stock
  • 2 tablespoons tomato paste
  • 2 tablespoons grated parmesan cheese
  • 1 dollop sour cream, optional
  • teaspoon paprika
  • salt and pepper, to taste


  • Chop the pumpkin into large cubes, discarding the skin and seeds.
  • Sweat the onion in butter in a large saucepan until the onion is clear and the mixture is fragrant (approx 3 minutes).
  • Add the pumpkin, potato, garlic, and paprika and sweat for another 2 minutes.
  • Add chicken stock and tomato paste, cover and simmer for 20 minutes (or until the pumpkin and potato are tender).
  • Using a hand blender, blend ingredients to form a soup consistency.
  • Serve sprinkled with grated parmesan cheese (and dollop of sour cream – optional).



Difficulty:  Easy (don’t let the “sweating” put you off!).