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Pumpkin Soup with pumpkin oil and pumpkin seeds

Pumpkin Soup

Jack Slobodian
This pumpkin soup is simple yet delicious. We use the pumpkin flesh, seeds and oil to give you a wave of different pumpkin flavours.
5 from 4 votes
Prep Time 10 mins
Cook Time 1 hr
Course Soup
Cuisine American
Servings 4 People
Calories 71 kcal



  • 1 kg Pumpkin unpeeled weight
  • 500 ml Vegetable stock
  • Freshly grated nutmeg
  • Sea salt
  • Freshly cracked black pepper



  • Preheat the oven to 200'c.
  • Cut the pumpkin in half, from top to bottom, remove seeds and fibrous strands (stringy bits). The seeds can be kept and toasted if desired (recipe below).
  • Place the pumpkin onto a baking tray lined with baking paper. Season with salt and freshly cracked pepper, then rub olive oil onto the pumpkin and bake for 35-45 minutes until tender.
  • Meanwhile in a large pot bring the stock to boiling point and turn off the heat and put a lid on the pot.
  • Back to the pumpkin, add the tender cooked pumpkin to a food processor and blend with a ladle of stock, adding a little at a time until the mixture is smooth and all the stock is incorporated. Season with freshly ground nutmeg.
  • Add the soup back into the large pot and simmer on a medium-low heat for 10-15 minutes or until you have your desired consistency. Season to taste with salt, freshly cracked black pepper and nutmeg.
  • Serve fresh from the pot with toasted pumpkin seeds and a drizzle of pumpkin oil.


  • Bring a small pot of water to the boil, then generously salt. Meanwhile clean the seeds in a colander (removing any stubborn fibrous stands). Cook the seeds for 6-7 minutes until they have turned translucent. Drain and then add to a medium mixing bowl.
  • Pat dry with kitchen roll then drizzle with olive oil and season with salt. Toss together until evenly coated.
  • Add the seeds to a baking tray lined with baking paper and bake at 200c for 8-15 minutes (depending on the size of the seeds), until the seeds are slightly golden brown.


Calories: 71kcalCarbohydrates: 18gProtein: 3gFat: 1gSaturated Fat: 1gSodium: 503mgPotassium: 850mgFiber: 1gSugar: 8gVitamin A: 21549IUVitamin C: 23mgCalcium: 53mgIron: 2mg
Keyword Gluten Free, Paleo Diet, Vegan, Vegetarian
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