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The Ultimate Pumpkin Soup Recipe

The Ultimate Pumpkin Soup Recipe

Beyond its role as the iconic Halloween decoration, the humble pumpkin is a treasure trove of health benefits. So, why not celebrate the season with the ultimate pumpkin soup recipe? This dish is not only a warm and comforting addition to your autumn menu but also a nourishing treat for your health.

Health Benefits of Pumpkins

Before we dive into the recipe, let's explore the health benefits of pumpkins. This versatile vegetable boasts a myriad of nutrients and health-boosting properties:

  1. Rich in Vitamins: Pumpkins are loaded with essential vitamins, particularly vitamin A, which is crucial for maintaining healthy vision, skin, and a strong immune system.

  2. Fibre-Packed: Pumpkin flesh is an excellent source of dietary fibre, promoting healthy digestion and contributing to feelings of fullness, making it a fantastic option for those looking to manage their weight.

  3. Immunity Booster: The presence of vitamin C in pumpkins supports your immune system, helping you fend off seasonal colds and flu.

  4. Heart Health: Potassium, found in substantial amounts in pumpkins, aids in maintaining healthy blood pressure levels and supports overall heart health.

  5. Low in Calories: Pumpkin is naturally low in calories, making it a smart choice for those watching their calorie intake while enjoying a delicious and satisfying meal.

The Ultimate Pumpkin Soup Recipe

Now, let's get down to creating a delightful bowl of pumpkin soup that not only encapsulates the essence of autumn but also provides a wealth of health benefits.


  • 1 kg of fresh pumpkin, peeled, seeded, and diced
  • 1 large onion, finely chopped
  • 2 cloves of garlic, minced
  • 2 tablespoons of olive oil
  • 1 litre of vegetable stock
  • 1 teaspoon of ground nutmeg
  • Salt and pepper to taste
  • 200 ml of single cream (optional)


  1. Heat the olive oil in a large, heavy-bottomed pot over medium heat. Add the chopped onion and sauté until it becomes translucent, around 5 minutes.

  2. Stir in the minced garlic and continue cooking for another 1-2 minutes, until fragrant.

  3. Add the diced pumpkin to the pot and sprinkle with the ground nutmeg. Sauté for a few minutes to enhance the flavour.

  4. Pour in the vegetable stock, ensuring the pumpkin is well-covered. Bring the mixture to a gentle boil, then reduce the heat and let it simmer for around 20-25 minutes, or until the pumpkin is tender.

  5. Use a blender or an immersion blender to carefully puree the soup until it's smooth and velvety.

  6. Season your pumpkin soup with salt and pepper to taste. For a creamy finish, add the optional single cream and stir until well combined.

  7. Serve hot, garnished with a sprinkle of nutmeg and a dollop of cream if desired.

There you have it - the ultimate pumpkin soup that combines the delightful flavours of autumn with the health-boosting properties of pumpkins. Enjoy this warm bowl of goodness and embrace the beauty of the season, one delicious spoonful at a time.

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