Warming Pumpkin Soup Recipe – made with leftover pumpkin

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This is a seasonal favourite in our house. It’s a foolproof recipe that I’ve been making for years and when it’s cooking, a lovely aroma oozes from the hob. Warm and comforting, this Pumpkin Soup recipe can be easily adapted to be suitable for vegan diets too.

Whether you choose to carve a pumpkin for Halloween or not, don’t throw away the orange pumpkin flesh as it makes a fantastic, tasty soup. This recipe is also a great way to use up those leftovers – we all need to be more mindful of our food waste never mind the spiralling food costs. Oh, and don’t forget to reserve the pumpkin seeds too. These can be roasted (and we have a great recipe to show you how to do this).

So, once you’ve carved your pumpkin, take a few minutes to prep this soup – a great way to warm up after you’ve been trick or treating.

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Health Benefits of Pumpkin

Pumpkin is a great source of potassium and contains some minerals including calcium, and magnesium, as well as several key vitamins.

Vitamin A: As indicated by their bright orange colour, pumpkins contain beta-carotene, which when consumed is converted to vitamin A. Research suggests that vitamin A plays an important role in supporting your immune system. A deficiency in Vitamin A has been linked with reduced vision or even blindness.

Vitamins C & E: Found to play an important role in skin health and helps protect eyes.

Vitamin C: Plays a part in collagen formation so it helps to prevent bruising and helps to heals wounds.

Vitamin E: Helps to protect against sun damage and prevents dry skin.

How much pumpkin counts as one of your 5-a-day?

80g of pumpkin (roughly 3 heaped tablespoons, diced and cooked) counts as one portion of you five-a-day so a bowl of soup easily provides 1 to 2 portions.

How to make this Pumpkin Soup recipe vegan

Simply swap the unsalted butter for a plant-based butter. Check that the vegetable stock is also vegan friendly too.

Can this Pumpkin Soup be frozen?

Yes! If you’ve made too much, simply let the soup cool, pack into a freezable soup bag or plastic tub. Freeze down and use within one month.

How can this Pumpkin Soup recipe be adapted?

If you’ve got spicy tastebuds, then why not add in a chopped fresh red chilli. If you don’t have any fresh chilli to hand, just swap with half a teaspoon or so of dried chilli powder (add at the same time as the cumin).

Pumpkin Soup Recipe

Pumpkin Soup

This recipe uses up all of that leftover pumpkin. With a slight back note of spice this is a warming hug in a bowl.
Prep Time 10 mins
Cook Time 40 mins
Total Time 50 mins
Course Soup
Servings 4 people


  • 100 g Unsalted Butter or dairy free alternative
  • 2 White Onions sliced
  • 1 kg Pumpkin chopped
  • 1/2 tsp Ground Cumin
  • 120 ml Dry Sherry
  • 900 ml Chicken or Vegetable Stoke
  • Salt
  • Black Pepper


  • Heat the butter or spread in a large saucepan. Add the onions and cook over a medium heat until soft.
  • Add the chopped pumpkin, cumin and sherry. Cover and cook on a low heat for 40 minutes or until tender.
  • Liquidise and then return to the saucepan. Slowly add enough stock to the preferred consistency.
  • Season to taste.
  • Serve with a hunk of bread and roasted pumpkin seeds.
Keyword Leftovers, Vegan, Vegetarian
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