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This healthy Pumpkin Soup recipe is a super comforting dish that you can whip up in no time. The best part? You can easily change it up with four different flavour variations: Thai, Ginger, Indian, or Pumpkin and Bacon. It’s rich, creamy, and perfect for warming you up on a chilly day, plus it’s versatile enough to suit different tastes and dietary needs.. The variations are all SO good, it’s hard to pick a favourite.

Health benefits

Pumpkin is a wonderful source of dietary fibre and a powerhouse of vitamins and minerals. It contains many antioxidants, particularly beta-carotene which is essential for maintaining the integrity of the skin and mucous membranes and essential for optimal vision and immune health. Beyond this, it is very versatile and makes a cracking soup base. The bone broth will support you gut and immune system (to catch up on the benefits of bone broth, click here)

If your kids don’t like pumpkin

My kids really don’t like pumpkin, but they love my healthy pumpkin soup. I find if you pick a flavour variation that appeals to your child. For example, if you’re child loves bacon, chances are they’ll like the bacon version.

Ingredients

With just a few basic ingredients like pumpkin, onion, garlic cloves and broth or stock, this soup is simple yet delicious. You can swap out the stock for a vegetarian or vegan option, and the coconut milk adds a lovely creaminess without any dairy.

How to make healthy pumpkin soup

Start by sautéing your onion and garlic in butter or oil, then add the pumpkin and stock. Let it simmer until the pumpkin is soft and falling apart. Blend it up until nice and smooth (with a immersion blender or processor). if you’re making the Thai, Ginger, or Indian versions, add the coconut milk for an extra layer of flavour. It’s easy, quick, and can be adapted with different spices or ingredients depending on your mood. Seasoning it to taste with sea salt and black pepper really brings out the flavour. If you own a Thermomix, we’ve also included Thermomix instructions for this recipe.

Serving suggestions and how to store

Serve this soup with a side of crusty bread or a fresh green salad for a full meal. If you have leftovers, store them in an airtight container in the fridge or freezer. It reheats beautifully on the stovetop, making it a great option for meal prep or quick lunches.

Vary this healthy pumpkin soup to suit your dietary needs

To make this soup vegan or vegetarian, simply use vegetable broth or stock and olive oil. For a Thai twist, add curry paste and garnish with fresh herbs. The Indian version brings warming spices like garam masala and cumin to the mix, while the Pumpkin and Bacon version offers a smoky, coconut-free option. You can even add extra veggies like carrot or sweet potato to boost the nutritional content.

Print Recipe

4.84 from 6 votes

Pumpkin Soup - four ways

This wholesome basic soup can be eaten as it is or spiced up into an extra special dish. For those who generally dislike pumpkin, give the variations a try...you may be pleasantly surprised!

Prep Time10 minutes mins

Cook Time15 minutes mins

Total Time25 minutes mins

Course: Soup

Servings: 4

Ingredients

• 2 tbsp butter, ghee or coconut oil
• 1 onion/s -roughly diced
• 2 clove/s garlic -roughly sliced
• 1 kg pumpkin -peeled and roughly diced into 2-3cm cubes (or a piece of a larger pumpkin)
• 750 ml chicken broth or stock (3 cups) or vegetable stock
• 270 ml canned coconut milk (1 cup)
• Sea salt and freshly ground black pepper - to taste

Instructions

• In a large pot, over a medium heat add butter or oil then gently sauté the onion and garlic for a minute or two until translucent.
• Add the pumpkin and stock, bring to the boil then simmer until the pumpkin starts to fall apart.
• Allow to cool a little before processing in a blender or food processor until smooth. Taste and season.
• If you are making the Thai, Ginger, or Indian version, add the coconut milk and mix or blend the soup.

Thermomix method

• Chop the garlic, 5 sec, speed 5. If adding extras like ginger, add with the garlic.
• Add the onion, chop 5 sec, speed 5. If making the bacon version add the bacon with the onion.
• Add the butter, ghee or oil and saute 2 mins, 100, speed 1.
• Add the pumpkin and chop, 10-15 seconds, speed 7.
• Add the stock and cook 15 mins, 100, speed 3 (with basket over the lid).
• Allow to cool a little before adding the coconut milk and puree (taking care it's cool enough) 30 seconds, speed 8.

Make-ahead

• Re-heat in a pot over a low heat until just hot.

Store

• Store in an airtight container in the fridge or freezer.

Notes

Thai pumpkin soup

Add a tablespoon of red or green curry paste to the onion stage and cook until fragrant. Garnish with coriander or mint and fresh chilli. A good vegetarian or vegan option.

Ginger pumpkin soup

Add a 1 teaspoon finely grated  fresh ginger root to the onion stage. Also nice with fresh coriander processed through at the end of cooking. A good vegetarian or vegan option.

Indian pumpkin soup

Add a tablespoon of garam masala, 1 tablespoon of ground cumin and 1 teaspoon ginger root to the onion stage. Serve with a dollop of natural yoghurt and coriander. A good vegetarian or vegan option.

Pumpkin and bacon soup (coconut-free)

Omit the coconut milk and add a few rashes of nitrate free bacon to the onion stage. You might also like to add a little cream or cashew cream for dairy-free.

Add a variety of veggies

I very often use a combination of carrot, sweet potato and pumpkin.  This extends the nutrition and variety.

Vegetarian or vegan

Choose vegetable stock. Choose olive or coconut oil to sauté. 

Coconut-free

Replace the coconut milk with cream.

 

 

Which of these is your favourite?  I'd love to receive your feedback in the comments below...