How to Make the Best Pumpkin Soup

Also just as fantastic when made with butternut squash, this Pumpkin Soup is thick, velvety, piquant, slightly sweet, and hugely hugely comforting. It’s great as a meal in itself on a cold day, or as a sumptuous dinner-party starter. It’s lower-carb, gluten and sugar-free, and can be made either vegetarian or vegan.

It was Halloween when I first wrote up this recipe, which gave me a fabulous excuse for playing around with making a jack-o’-lantern, and taking photos with bats and skulls – all in the name of work. Hurrah! But the soup is good at any time of year

I think this soup is the best of may I’ve tried because of its piquancy, which comes from the secret ingredient – a teaspoon of curry powder. Be assured that it doesn’t make the soup taste of curry in the slightest – it just delightfully rounds out the flavour with a touch of je ne sais quoi!

Using a good quality stock also makes a massive difference to the taste of the final soup. I prefer to use homemade, but I will buy fresh stock from the supermarket if I’m all out in the freezer and really pressed for time. Imho, stock cubes will make it taste synthetic and salty.

I’m giving you this recipe quick and dirty. By which in my terms I mean that I’ve calculated the nutrition for you, but I’m not going into detail today on the nutrition science for the ingredients beyond that.

Take home messages are that this is a lowish-carb – but not keto – soup, that is free of both added sugar and gluten. It’s got a lot of vegetables in it, so you know that that’s a good thing without me telling you. Make it with vegetable stock, rather than chicken stock, to keep it vegetarian. And leave out the final optional cream drizzle garnish if you want it vegan.

If you’ve got leftovers, then this pumpkin soup reheats and freezes fantastically well. Enjoy!


Pumpkin Soup Nutritional Information Per Serving (one-sixth of the total recipe, before garnish is added)
Carbs  21g
Kcal  239
Protein  12g
Fat  13g
Fibre  3g

Figures calculated using verified nutritional info on the MyFitnessPal database. 


Recipe for the Best Pumpkin or Butternut Squash Soup


Total prep time: 30 mins
Cooking time: 45 mins

Serves 6


  • 1.5kg pumpkin or butternut squash
  • 50g butter
  • 2tbsp olive oil
  • 2 garlic cloves
  • 1 large onion
  • 1 tsp curry powder
  • 1.5 litres of good quality chicken stock (or vegetable stock)
  • 1 tsp granulated natural brown sugar substitute (optional e.g. Sukrin)
  • Salt & pepper to taste

Optional Garnishes: Pumpkin seed oil, fried sage leaves, single cream


  • Prepare the pumpkin/butternut squash by removing the inside seeds and strings, then removing the skin, and finally chopping into roughly 1-2″ sized cubes. (You may find the method here helpful for tackling this if you’re using pumpkin).
  • In a large saucepan over a low heat, stir the butter and oil until the butter is melted, and then add the onion. Cook, covered, stirring occasionally, until the onion is soft and translucent. Then add the garlic and give it another couple of minutes.
  • Add the pumpkin flesh, curry powder and seasoning to the saucepan and stir well.


  • Add the stock and brown sugar substitute (if using) to the saucepan, stir again, and bring to the boil. Then turn down the heat and simmer with the saucepan semi-covered for around 35 minutes, or until the pumpkin has softened.
  • Liquidise the soup using a stick-blender or normal blender.


  • Reheat gently if necessary, pour into bowls, and serve hot. Add optional garnishes of your choice, including a drizzle of pumpkin seed oil (I use a good quality Styrian Kürbiskernöl that I bought in Austria and which looks and tastes amazing – a little goes a long way); a good drizzle of single cream; and/or fried sage leaves.


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