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Home > Vitafriendspku > Recipes > Creamy Pumpkin Soup
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Creamy Pumpkin Soup

  • PREP TIME: 10 min
  • COOK TIME: 45 min
A deliciously smooth winter warmer.
step 1

Peel, deseed and cut pumpkin into even chuncks (approx 3-4 cm chunks).

step 2

Place the pumpkin, onion, garlic, stock and water in a large pot. Bring to the boil, uncovered, then reduce heat and let simmer until pumpkin is soft, stirring occasionally, approx. 20-30mins (check softness with fork).

step 3

Remove from heat and cool slightly.

step 4

Puree using a stick blender or transfer to a blender and blend until smooth. If transferring to a blender ensure soup has cooled significantly before pureeing to avoid a mess or scalds.

step 5

Season to taste with salt, pepper and divide soup into serves/bowls.

step 6

Serve hot, stir through 1Tbsp (20ml) cream into each bowl, garnish with cracked pepper and coriander.


Protein- 0.5g per serve. 


Serving Suggestions


For a complete meal, try serving soup with warm Fate LP bread.


For a thinner soup, try adding more stock or water.



Top TIps


Soup stores well in the refrigerator for 2-3 days, in an airtight container.


Suggest mixing the cream to individual portions once the soup has been heated to avoid the cream boiling and curdling.


Can be frozen for up to 6 months in deep freezer.



  • 1-1.2 kg Jarrahdale pumpkin, peeled, deseeded and cut into small chunks
  • 1 medium brown onion, sliced
  • 2 cloves garlic, peeled, whole
  • 4 cups vegetable or chicken stock, low sodium
  • 1 cup water
  • 120ml cream
  • Salt, Freshly ground pepper (optional)
  • Fresh coriander to garnish (optional)