Pumpkin and garlic soup
5.0 from 7 votes

Pumpkins often fill our shops in Halloween but this simple soup recipe is great all year round. Pumpkins are low calorie, filled with vitamins and antioxidants, that can boost your immune system and promote good heart and skin health.

You can substitute half of the pumpkin with any squash variety depending on availability and your taste, but this healthy soup recipe is such an easy warming treat that you’re sure to enjoy.

For toppings I recommend grated cheese, thinly sliced chorizo, and croutons.

To make simple croutons get:

  • 2 tbsp olive oil
  • 1 slice wholemeal seeded bread

Cut the bread into tiny squares and fry in oil until crisp.

Or for an extra crunchy topping, why not try Roasted Pumpkin Seeds.

Simple Pumpkin and Garlic Soup Recipe

Simple Pumpkin and Garlic Soup Recipe

Recipe by Poppy Gibson
5.0 from 7 votes

Pumpkins often fill our shops in Halloween but this simple soup recipe is great all year round.

Difficulty: Easy


Prep time


Cooking time






  • 2 tbsp olive oil

  • 2 red onions, finely chopped

  • 5 garlic cloves

  • 1 kg pumpkin, peeled, deseeded and chopped into chunks

  • 700 ml chicken stock/ 700ml vegetable stock

  • Generous sprinkle of ground mixed peppercorns


  • Heat the oil in a pan.
  • Fry the onions and garlic for 5 minutes
  • Add the pumpkin chunks and cook for 10 minutes.
  • Pour over the stock, bring to the boil, and simmer for approximately 10 minutes until the pumpkin is soft.
  • Blend with a hand blender.
    blended pumpkins
  • Top with your choice of toppings

This soup will keep for 24 hours in the fridge or can be frozen for up to two months ready for an instant warm meal on those busy days or when you return after a long walk!

If you’re feeling inspired, try enhancing this recipe with different additions such as curry spices like tumeric or fennel for a twist.


Have you tried?

Keto Pumpkin Chaffles With Cream Cheese Icing

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  1. Helen Rose says:

    Was great! Thanks for sharing.
    (I also roasted pumpkin seeds and added them on the top.)
    Winner winner pumpkin dinner!

  2. So delicious and easy as well! I added one white onion and shallots from my allotment as I didn’t have red onion and still worked very well

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