Pumpkin soup

Pumpkin soup is really easy to make, and is a tasty, healthy and cheap lunch or dinner option.

Servings: 6 bowls – eat some now and freeze a little for later.


  • 1.5kg ready quartered or halved butternut pumpkin (squash) – seeds removed
  • 2 onions, halved
  • 1 bulb garlic
  • 1/4 cup (60ml) olive oil
  • 1 litre chicken stock
  • 2 cups (500ml) water
  • Sea salt and cracked black pepper to taste
  • Single cream or one tablespoon of plain yogurt to serve (optional)

For variation, add half a cauliflower or two parsnips can also be roasted with the pumpkin and added to the soup mix.


Step 1 – Preheat oven to 200°C (400°F).

Step 2 – Place the pumpkin, onion, cut-side up, and the garlic on a lightly greased large oven tray lined baking paper. Drizzle with olive oil and sprinkle with salt and pepper. Cook for 1 hour – 1 hour 10 minutes or until onion is caramelised and pumpkin is soft. Don’t forget to set your timer!

Step 3 – Remove from oven and set aside to cool. Once cool, scoop out the flesh of the pumpkin into a large bowl. Remove the onion and garlic from their skins and add to the bowl.

Step 4 – In batches, add to a blender with the stock and water. Once the soup mix is blended smooth, add it to a large saucepan ready for heating. Cook on a medium-high heat and simmer until warmed through. Sprinkle with pepper and drizzle with cream (optional) to serve. Left over soup can be frozen and reheated at a later date.