Creamy Pumpkin Soup

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It's that time of year again! Pumpkins, pumpkins everywhere!

Did you know…

  • Pumpkins are very high in beta-carotene which the body converts to vitamin A. One cup of pumpkin provides you with 200% of your RDA (Recommended Daily Allowance) of vitamin A.
  • Studies have shown that beta-carotene, abundant in pumpkins, may help in the fight against cancer.
  • Beta-carotene is also a powerful antioxidant which can help to keep you looking young and maybe even reduce signs of aging.
  • Pumpkin has more potassium pound for pound that a banana, making it great for rebalancing hydration levels.
  • Pumpkin seeds are high in tryptophan, the amino acid precursor to serotonin which gives you a natural high.

This soup is absolutely fantastic on the next day or you can freeze it to have at another time. You can use any squash or pumpkin variety; I used Crown Price Squash.

The recipe was inspired by a Riverford recipe which I've adapted.

Serves: 4-6


  • 1-1.5kg pumpkin, skinned, deseeded and cut into large chunks
  • 2 leeks, finely sliced
  • 1 medium carrot, finely diced
  • 1 celery finely chopped
  • 1 clove of garlic, crushed or finely chopped
  • 1 tbs ground coriander seeds
  • 1 tbs ground ginger
  • 1/2 tsp turmeric (for it's wonderful anti-inflammatory properties)
  • 1/2 tsp cayenne pepper (or less, if you don't like hot spice)
  • 2 bay leaves
  • 600ml water or stock
  • 200ml coconut milk or 1/2 cube creamed coconut plus 200ml of water
  • 1 tbs coconut oil
  • 1-2 tbs extra virgin olive oil
  • sea or rock salt 
  • 1 cup pumpkin seeds


Preheat the oven to 180C/350F. Place the pumpkin chunks in a roasting dish. Drizzle on the olive oil and add the ground spices and about a teaspoon of salt. Toss well to cover all of the chunks. Roast for 30 minutes, turning from time to time. The pieces should be soft and very slightly browned.

Meanwhile, cook the leek, carrot and celery in the coconut oil in a large soup pan, until soft. Add the garlic and cook for a further minute. Add the roasted pumpkin, water, bay leaves and cook for a further 10 minutes. Allow to cool a little.

Transfer the soup to a blender. Add the creamed coconut or coconut milk and blend until smooth. If you want a slightly chunky soup, reserve some of the mixture before blending.

In a seperate smaller pan, add the pumpkin seeds (no fat) and heat on high. Toss the seeds frequently to make sure that they do not burn. When they become fragrant, start popping and are browned, they are ready. Remove the seeds from the pan immediately to make sure they don't cook further.

Serve with a handful of pumpkin seeds on top.

Bon appetit!


What do you think of this recipe? Have you made any adjustments yourself? Please share below!

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Ania NowickiCreamy Pumpkin Soup

Comments 2

  1. joanne

    Hi there Ania thank you for posting this recipe, perfect timing! I have my soup bubbling away awaiting a big family get together and a visit to an old people's home tomorrow evening šŸ™‚
    with love Jo xoxo

    1. Post

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