Nutrient Packed Pumpkin Soup Recipe

written by Mary Mahinda 16th January 2015

Nutrient Packed Pumpkin Soup Recipe

Pumpkin’s nutritional facts list is endless. This wonder fruit is packed with fiber and vitamins and not only is low in calories but it also helps in offering protection against other diseases as well as some degenerative aspects of aging.

With the new year starting, why not start it on a high with this nutrient packed YUMMY pumpkin soup? Here is a simple recipe for you. Enjoy!


  • 4 tbsp. Olive Gold oil
  • 2 onions, finely chopped
  • 1kg pumpkins or squash peeled, deseeded and chopped into chunks
  • 700ml vegetable stock or chicken stock
  • 142ml pot double cream
  • 4 slices whole meal seeded bread
  • handful pumpkin seed from a packet

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  1. Heat 2 tbsp. Olive Gold oil in a large saucepan, then gently cook 2 finely chopped onions for 5 minutes, until soft but not colored. Add 1kg peeled, deseeded and chopped pumpkin or squash to the pan, then carry on cooking for 8-10 minutes, stirring occasionally until it starts to soften and turn golden.
  2. Pour 700ml vegetable stock into the pan, then season with salt and pepper. Bring to the boil, then simmer for 10 minutes until the squash is very soft. Pour the 142ml pot of double cream into the pan, bring back to the boil, then purée with a hand blender. For an extra-velvety consistency you can now push the soup through a fine sieve into another pan. The soup can now be frozen for up to 2 months.
  3. While the soup is cooking, slice the crusts from 4 slices of whole meal seed bread, then cut the bread into small croutons. Heat the remaining 2 tbsp. Olive Gold oil in a frying pan, then fry the bread until it starts to become crisp. Add a handful of pumpkin seeds to the pan, then cook for a few minutes more until they are toasted. These can be made a day ahead and stored in an airtight container. Reheat the soup if needed, taste for seasoning, then serve scattered with croutons and seeds and drizzled with more olive oil, if you want.

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