Recipe of the Month: Pumpkin soup

October 01 2020
Recipe of the Month: Pumpkin soup

With Ann Murray, founder of Cooking4 cookery school in Chipping Sodbury

OCTOBER is here and we really are in to those lovely comfort recipes to keep out the cold and the damp.

Each month brings a host of wonderfully different foods to celebrate.

Of course, it’s Halloween this month, too. So I’ve chosen a recipe to use the brilliant pumpkins which are in abundance now - don't throw away your lantern!

Later, when you can’t get pumpkins, butternut squash will work just as well.

Squashes are full of vitamins and fibre, they are low in calories and may actually aid weight loss. So don’t throw away your pumpkin lantern, turn it into this delicious, healthy vibrant soup and do yourself a power of good!


Serves 4



  • Olive Oil – 2 tbsp (30ml)

  • Onion – 1, chopped

  • 1 small pumpkin or half a large one – 1 small peeled, chopped and de-seeded (don’t throw away the seeds!)

  • Carrot, 2 small sliced

  • Potato, 2 small, peeled and chopped

  • Vegetable Stock- either 900ml (1 ½ pints) of homemade stock or equivalent amount of liquid using 2 good quality stock cubes or stock pots.

  • Water – 900 ml (1 ½ pint)

  • Crunchy Peanut Butter – 2 tbsp – (caution if allergic or serving small children leave out)

  • Ground Cumin – 2 x pinches

  • Freshly ground black pepper


Here’s what you do:

    1. Fry the onion in the olive oil for about 5 mins until transparent (clear).

    2. Add the pumpkin, carrot, potato, peanut butter and cumin. Cook for a further 2-3 minutes.

    3. Blend the stock cube in the water and then add to the other ingredients.  Bring to the boil then turn down the heat and allow to simmer for 20 minutes or until vegetables are soft and tender.

    4. Remove from the heat.  Liquidize the soup using a hand blender or food processor.

    5. Season with pepper.

    6. Sprinkle some of the roasted seeds over the soup.


Cook’s Tip:

You can roast the seeds in a moderate oven (180C, 350F, Gas 4) for 12-15 mins until crunchy.

Spritz with a little oil (rape seed or olive are best)

They give the soup a little extra crunch and they make great healthy nibbles.