Updated: October 2026
In short: For a pumpkin soup you need one Hokkaido pumpkin (about 800 g), an onion, garlic, stock and a little oil. Simmer everything for about 20 minutes, blend, season, done. Total time is around 35 minutes. The Hokkaido doesn't need peeling, as the skin turns soft when cooked. One serving has roughly 150 to 250 kcal, depending on whether you use coconut milk or cream. As of October 2026.
Pumpkin soup is the autumn dish: warming, creamy and made with little effort. Here's a basic recipe you can tweak however you like.
Which ingredients do you need for pumpkin soup?
For 4 servings you need these ingredients. The amounts are deliberately kept simple so you can roughly eyeball everything without scales.
- 1 Hokkaido pumpkin (about 800 g)
- 1 medium onion
- 2 cloves of garlic
- 1 potato (about 150 g), for extra creaminess
- 2 tbsp olive oil or rapeseed oil
- 700 to 800 ml vegetable stock
- 150 ml coconut milk or cream (optional)
- Salt, pepper, 1 pinch of nutmeg
- 1 squeeze of lemon juice or apple cider vinegar
- To serve: pumpkin seeds, pumpkin seed oil, fresh herbs
Hokkaido is the easiest variety because you can eat the skin. Butternut also works, but it needs peeling.
How do you cook pumpkin soup step by step?
- Wash the Hokkaido, halve it and scoop out the seeds and fibres with a spoon. Cut the flesh, skin on, into 2 cm cubes.
- Finely chop the onion and garlic, peel and dice the potato.
- Heat the oil in a pot and sauté the onion and garlic for 3 minutes until translucent.
- Add the pumpkin and potato and roast them for 3 to 4 minutes, which adds more flavour.
- Pour in the stock, bring to the boil and cook, covered, over medium heat for 15 to 20 minutes until everything is soft.
- Stir in the coconut milk or cream and blend smooth with a hand blender.
- Season with salt, pepper, nutmeg and lemon juice. If the soup gets too thick, add a splash of stock or water.
Serve hot with pumpkin seeds, a dollop of yoghurt or coconut milk and fresh herbs.
What variations of pumpkin soup are there?
The basic recipe is the perfect base. With a few small tweaks you get very different flavours:
| Variation | Extra ingredients | Taste |
|---|---|---|
| Ginger | 2 cm fresh ginger, sauté with the onion | fresh, slightly spicy |
| Coconut | 200 ml coconut milk instead of cream, lime juice | creamy, mildly exotic |
| Curry | 1 to 2 tsp curry powder, cook 1 carrot along with it | spicy, warm |
| Orange | Juice of 1 orange, a little zest | fruity, lightly sweet |
| Hearty | Diced bacon or smoked tofu as a topping | rich and hearty |
Red lentils (50 g) also make the soup thicker and increase the protein content. For kids, you can leave out the curry and ginger and use a little apple and cinnamon instead, which tastes mild and slightly sweet.
How do you make the soup especially flavourful?
With a few small tricks you get much more flavour out of it without adding effort.
- Roast the pumpkin in the oven: Bake the cubes with a little oil at 200 degrees for about 25 minutes. The roasted flavours make the soup deeper and sweeter.
- Don't forget acidity: A squeeze of lemon, lime or apple cider vinegar at the end lifts the sweetness and makes the soup fresher.
- Toast the spices: Heat curry, cumin or paprika briefly in the oil before adding the vegetables.
- Go easy on the stock: Start with 600 ml and add more until the consistency is right. Too much liquid is hard to fix.
- Blend finely: A countertop blender makes the soup silkier than a hand blender. When filling it with hot soup, make sure not to close the lid completely.
How long does pumpkin soup keep?
Freshly cooked pumpkin soup keeps in the fridge in an airtight container for 3 to 4 days. Cool it quickly before putting it in the fridge, and heat it through properly once before eating.
If you want to cook larger batches, you'll find tips from us in How Does Meal Prep Work? and Meal Prep for Beginners.
Can you freeze pumpkin soup?
Yes, pumpkin soup freezes well and keeps for up to 3 months at about minus 18 degrees. It's best to freeze it in portions, in jars with some space at the top (the soup expands) or in freezer bags.
- If possible, freeze the soup without cream and add it only when reheating, otherwise it can turn grainy.
- To thaw, put it in the fridge overnight, then warm it up slowly.
- Don't refreeze after thawing.
How many calories does pumpkin soup have?
That depends on the recipe. Hokkaido itself is very light at around 25 to 30 kcal per 100 g. For this basic recipe, you get roughly these values per serving (about 400 ml):
| Version | Energy (approx.) | Note |
|---|---|---|
| Without cream or coconut milk | 150 to 170 kcal | light, creamy with potato |
| With coconut milk | 220 to 250 kcal | more fat, very creamy |
| With cream | 230 to 260 kcal | classic |
The values are estimates and depend on the amount of oil and toppings. Hokkaido also provides beta-carotene (a precursor of vitamin A), potassium and fibre. If you want to keep an eye on your calories, the calorie calculator helps you put things in perspective.
What goes with pumpkin soup?
Pumpkin soup tastes great on its own, but with the right side it becomes a full meal.
- Toasted wholemeal bread or croutons
- Roasted pumpkin seeds and a splash of pumpkin seed oil
- A dollop of yoghurt, skyr or coconut cream
- A small piece of cheese or pan-fried chickpeas for more protein
Matching picks from frank.
Don't feel like cooking today? The Ginger Carrot Soup The Radiance from frank. is a ready-made alternative with a similarly warm colour. You'll find more flavours (350 ml) in the soup collection.
You might also like
- How Does Meal Prep Work? How to Save Time Easily
- Meal Prep for Beginners
- 2 Gut-Friendly Vegan Recipes for You!
Frequently asked questions about pumpkin soup recipes
Do you have to peel Hokkaido for the soup?
No. The skin of the Hokkaido turns soft when cooked and can be eaten and blended along with the rest. With butternut, you should remove the skin.
Why is my pumpkin soup bitter?
In rare cases, bitter compounds are found in ornamental gourds or zucchini; if it tastes bitter, don't eat the soup. Normal edible pumpkins such as Hokkaido are mild.
How do you make pumpkin soup creamy without cream?
A potato cooked along with it, a splash of coconut milk or a little cashew butter makes the soup creamy. Blend thoroughly, ideally in a countertop blender.
How long do you cook pumpkin soup?
After roasting, 15 to 20 minutes of cooking time over medium heat is enough, until the pumpkin is soft.
Can you reheat pumpkin soup?
Yes. Heat the soup thoroughly and only once; leftovers that have already been reheated shouldn't be warmed up a second time.
Note: This article is for general information and is not a substitute for medical or therapeutic advice. If you have complaints, pre-existing conditions, are pregnant or take medication, please talk to your doctor first.
