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Easy pumpkin soup recipe with a secret trick to make it even tastier!

by | 30 Jan 2024 | 0 comments

Customizable, done in under two hours, and utterly delicious. Our silky smooth pumpkin soup is what you need on colder evenings. It can be fully vegetarian or made with meaty stock to enrich the flavours.

Thick and creamy pumpkin soup is good for your health

Though pumpkins are the sign of early- to mid-autumn time, they can show up in your local supermarket as early as late summer.  While some people avoid it because of all the hassle with peeling, it’s not really any worse than cutting a watermelon. And this winter squash is not only healthy and packed with micronutrients but also good for your stomach.

It has barely any calories per 100g (37 kcal) and is low fat, like most vegetables, but packed with proteins and carbs (both at 8.8g). It also has a healthy dose of fibre (1.6g) and is a good source of Calcium, Potassium, and vitamins A, B and C. I recommend this recipe to anyone struggling with finding anything low-fast and filling at the same time.

We picked Hokkaido pumpkin, because of its mild taste and nutty aroma, but there’s much more to pick from. One thing you should keep in mind is that the best types of pumpkin will be those with harder flesh, and less watery. Think the opposite of what you would pick for a pumpkin pie. You can even use canned pumpkin or ready-to-use pumpkin purée, but avoid those with added fluids.

Pro tip: If you end up with a more watery soup, add more lentils. They will make the soup thicker, and you will end up with more fibre in your soup, which is good for your gut!

Made with fresh pumpkin, roasted pumpkin, or maybe canned? The best fall soup, your way

Soup makes for a great weeknight meal. It is one of these meals that you can prepare ahead and reheat later for dinner after work, a total no-brainer. It’s easy and delicious, and our pumpkin soup recipe is no different! Believe me, there’s nothing better than a bowl of hot, homemade pumpkin soup with a hint of ginger, garnished with croutons or roasted seeds after a long walk on a cold day or after getting home from work.

We love this soup because it’s so versatile, we can make it differently every time. Pumpkin flavour is very mild and goes well with almost every style.

You can go nuts and prepare spicy pumpkin purée with a Thai twist, adding coconut milk and curry paste. We like to sometimes use roasted pumpkin (the skin softens up so much that it blends up nicely) which gives a chance to infuse the pumpkin with additional flavour without adding stuff to the soup itself. For a fancy dinner, you can just add a splash of heavy cream that adds so much richness to the soup. And everything starts with just an orange squash! In the end, it all comes down to a simple taste and adjust method of cooking, where pumpkin is your canvas.

Can you use canned pumpkin purée, though? We made this soup several times this way, and it was as tasty, as when we used fresh pumpkin, but I missed the freshly grilled seeds, so I’m not a big fan of the cans. You can still make a pumpkin soup with it, so go for it if it is what you have in your pantry! Just watch out for anything not called purée, like pie fillings or pastry fillings. They are probably already sweetened up and might be also more watery.

Do you have to peel pumpkin for soup? Yes, but don’t throw out anything!

Yes, if you use fresh pumpkin and care for the soup’s consistency, you have to peel it. Many varieties of pumpkins have a rind that even after cooking is still hard and leathery, so it won’t blend well, resulting in tough bits in your soup. So if you want to make this soup, cut the rind off and leave it to dry, along with pumpkin seeds to make something else instead. We know that it’s hard to assess the weight of the vegetables that you might need, especially those with big seeds and fibrous interiors like pumpkins, so we did the maths for you.

Our Hokkaido pumpkin lost roughly 30% of its mass due to peeling and extracting the seeds. We dried and grilled the seeds under the broiler for a healthy snack. They are especially good for men as they contain leucine. It belongs to a group called BCAAs, short for branch-chain amino acids. It helps with increasing testosterone levels, building muscle, and keeping your weight in check!

When it comes to the pumpkin skin, it’s a bit more tricky and depends on your taste. Take a spoon and get all the flesh off of it. Mix a few tablespoons of neutral cooking oil with thyme, sugar, and cinnamon. Cut the skin into bite-sized pieces and marinate in the oil. Bake for 15 to 20 minutes at 180 °C (convection oven). You can swap sugar for salt and pepper if you are more of a salty snack fan. You can always add a little more spices, like nutmeg, cayenne, or even gochugaru if you are feeling fancy.

What about all the stuff that comes from the pumpkin inside, though? Do you have to throw away what some people call pumpkin guts? Of course not! You can chop the pumpkin guts and throw them into the rest of the flesh. One of the traditions calls for using all the food you can and trying to waste as little as you can. Polish people, especially our elders, who were raised with Christian beliefs, think that throwing food away is not only bad for the environment… but also a sin.

Whatever your motivation here, saving food is always the best choice!

Easy to make pumpkin soup recipe

pumpkin soup

Silky smooth pumpkin soup (Krem z dyni)

Silky smooth puree soups made out of Hokkaido pumpkin, with a touch of ginger.
Prep Time 10 minutes
Cook Time 50 minutes
Total Time 1 hour
Course Soup
Cuisine Polish
Servings 10
Calories 111.5 kcal


  • Immersion blender
  • 3.5-5 litre pot


Vegetables & Fruit

  • 1.5 kg Pumpkin
  • 70 g Carrot
  • 1 Yellow onion - on the smaller side
  • 100 g Apple - sweet and winey
  • 70 g Parsley - root
  • 150 g Celery root
  • 40 g Ginger - or thumb-sized
  • 1 bulb Garlic
  • 1/2 Orange

Herbs & Spices

  • 1 tsp Čubrica - swap for favourite herb
  • 0.25 tsp Black pepper - freshly ground


  • 1 l stock or water
  • 50 grams lentils - preferably red
  • 3 tbsp oil - neutral veg oil is best


  • 1 tbsp Sour cream
  • 7-10 Croutons


Prep & Baking

  • Preheat the oven to 180°C (400°F).
    1.5 kg Pumpkin
  • Cut the pumpkin in half and gut it. You can keep the seeds for a snack.
    70 g Carrot, 100 g Apple, 70 g Parsley
  • Cut the rest of the vegetables into chunks, place evenly in both parts of the pumpkin
  • Drizzle some neutral oil on top of it and put into the oven for 40 minutes or until the veggies are soft.


  • Prepare a 3.5 to 5 litre pot, throw in pumpkin without skin and the rest of the vegetables, Add lentils.
    3 tbsp oil
  • Add the stock (or water) and stir. Boil for 10 minutes or until lentils are done.
    1 l stock or water
  • Add juice of half an orange and some zest (based on your preferences), blend everything.
  • Add salt and pepper to taste. We used green Čubrica instead of table salt.


  • It's done! You can now serve it however you want. Our version includes a dollop of sour cream and wholemeal croutons.
    1 tbsp Sour cream, 7-10 Croutons


Calories calculated without the serving optionals (croutons and sour cream).
Keyword blended, pumpkin, puree
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