Pumpkin Soup

By Published On: 6 Apr '22Last Updated: 14 Apr '24

Perfect for autumn/winter nights, this Asian inspired Pumpkin Soup makes an inviting appetizer, a satisfying brunch/lunch or a nutritious dinner. Simply delicious!

Pumpkin Soup

In Australia, autumn means it is time to buy a pumpkin and cook a warming healthy Pumpkin Soup, make a hearty pumpkin risotto, or a delicious pumpkin pie, as pumpkins are usually sold in autumn and winter (March to August). They can also be bought until spring.

Pumpkin is a nutritious and versatile vegetable and once mature, has diversified food uses eg., the flesh can be used to make soups, risottos, curries/dishes, candy and desserts. Pumpkin can also be baked with the rind as the skin of the pumpkin is edible. The rind/skin of the peeled pumpkin can be baked in the oven and made into chips. The protein-rich seeds can be washed, dried and baked in the oven or pan roasted. Once roasted, they are used as food supplements, as they are highly rich in macro and micro minerals such as magnesium, potassium, iron and calcium. Used in bread, cookies, cakes, cereal bars and muffins, pumpkin seeds are low in calories. Even the pumpkin flowers star in sweet and savoury dishes.

Pumpkin is also known to be good for the heart, as pumpkin does not have even a drop of cholesterol.

Did you know that a single cup of pumpkin provides a whopping 197% of your daily requirement of Vitamin A - Yes pumpkin is a splendid source of Vitamin A.

Thanks to my dear friends Francis and Julie, who are the inspiration behind this good Pumpkin Soup. Francis inspired me to make this soup a few years ago, when he invited us for dinner and served it with his mouth-watering corn bread as an appetizer. Thank you, Francis, that soup taste has lingered on and just for the record, I have never prepared pumpkin soup in any other way since then. It’s a tasty and easy to make recipe that my family and I love in autumn, winter and any season for that matter.

Pumpkin Soup is not a traditional Indian fare, however, ever since the time Francis introduced me to this simply delicious Pumpkin Soup, I have served it as a satisfying first course, a filling brunch/lunch or even a dinner in autumn, winter or spring with some hot buttered crusty bread and/or Indian breads. A soup like this fills you with the rich warmth we associate with family, friends and autumn/winter.

Fortunately, I did not have to go looking for a pumpkin, as our friends George and Jules shared a fresh whopper of a pumpkin weighing 6.8kg, straight from their very own backyard. Thanks a ton to the generosity of these two loving people, whom I have known for several years.

Did you know that the first pumpkin seeds were brought into Australia by the First Fleet in 1788?

step-by-step instructions

This is a Pumpkin Soup recipe that does not call for any frying or roasting first. This means it saves time and you can throw in all the vegetables into your pot in one go, blend, season and serve! Yes, it's that simple!!

You will need 700g piece of unpeeled pumpkin. I have used Kent pumpkin but you can use butternut pumpkin or any variety of edible pumpkin except Halloween carving pumpkins, as although these pumpkins are edible, they are not tasty as the pumpkins grown especially for eating purposes

Peel, deseed and dice the pumpkin. Dice potatoes, slice the tomatoes and onions

In the frame are all the ingredients for the soup including the vegetables and hot water:

Garlic - adds good flavour

Butter and oil - for the rich taste

Vegetable stock power - for flavour

Salt and pepper - basic seasoning

Sweet Chilli Sauce - for the Asian zing

Worcestershire Sauce - for the zing

Lemon juice - for a delicious tang

Chopped rosemary - classic seasoning

In a deep heavy based saucepan boil pumpkin, potatoes, onion and tomatoes in 1¼ litre water for 30 minutes or until potatoes and pumpkin are tender

Image of boiled and cooled vegetables

Place the cooled vegetables in a blender or similar appliance and puree. Puree in batches if your blender is not large

Pureed vegetables. What a fabulous colour! I have emptied the puree into a bowl so you can see the beautiful natural colour of Kent pumpkin but it is not necessary

Combine Chicken/Vegetable stock powder with the hot water and set aside

Wash the saucepan and dry it. Place on medium heat. Add oil and butter. When oil is medium hot, add the garlic and rosemary and brown lightly

Add the pureed pumpkin and the prepared stock. Combine well and season with salt and pepper. Add the Worcestershire sauce and chilli sauce. Adjust seasoning, if required. Combine well and warm this mixture. Do not boil. Finish your soup with a splash of lemon juice.

There tis! Delicious Pumpkin Soup, your next seasonal healthy comfort food!

Time to curl up in a sofa and feel instantly better with a bowl of this guilt-free Pumpkin Soup!!

serving suggestions

  • This pumpkin soup makes a very inviting first course - Serve steaming hot on its own, drizzled with a little cream.
  • Serve as a satisfying brunch/lunch - garnished with a drizzle of cream (as shown in the image) along with hot buttered crusty bread or garlic bread on the side.
  • Serve for dinner - Swirl a tablespoon of cream, garnished with toasted pumpkin seeds and croutons with naan, paratha or parotta or grilled garlic bread or hot buttered crusty bread on the side. You can also serve pappadoms on the side if you like them.

how to store pumpkin soup?

This pumpkin soup lasts in the refrigerator for up to 5 days. Cool the soup completely, cover well and refrigerate. Ensure you smell the soup and taste it before you are ready to reheat. If you get any funky smells, then it is probably best to toss it. If it smells and tastes good. Cover with cling wrap and warm up in the microwave at 2 minute intervals, until hot, stirring after every two minutes for uniform warming. Overheating the soup can reduce the quantity and make the soup thick or cloudy.

I am aware that this soup can also be frozen. I like fresh soups and therefore I have never tested how long this soup will last in the freezer. You might like to experiment and see how long it lasts, if you are used to freezing cooked food.


If you have tried this recipe, I would love to hear your feedback. Please be sure to rate the recipe and/or leave a comment below. If you want to see more recipe inspirations, you can follow me on Instagram @lavina_mendonsa.

Pumpkin Soup

Catherine Lavina Mendonsa
An easy autumn/winter brunch or dinner option, this Pumpkin Soup is delicious and Asian inspired.  The pumpkin is cooked in water for a light textured soup. The flavour of the pumpkin is complemented with a couple of zingy sauces and the consistency of the soup is just perfect, without the fat-laden cream or coconut cream. Thanks to the addition of potatoes, tomatoes, onion and garlic. Add a splash of lemon juice and a no fuss garnish of your choice, this is the only Pumpkin Soup you would want to make now and forever!! 
Prep Time 45 minutes
Cook Time 20 minutes
Total Time 1 hour 5 minutes
Course Appetizer, En-tray, Soup
Cuisine American, Australian
Servings 8 people


  • 700 g butternut/Kent pumpkin peeled, seeded and diced
  • 2 medium potatoes peeled and diced 300g
  • 2 medium tomatoes sliced 275g
  • 1 large onion sliced 200g
  • 4 tsp. chicken/vegetable stock powder 16g
  • 2 cups hot water 500mL
  • 2 tbsp. oil and 2 tsp. melted butter 8mL-10mL oil (15g butter)
  • 2 cloves garlic finely chopped
  • 2 tsp. freshly chopped rosemary leaves
  • 1 tsp. salt or to taste
  • ½ tsp. white pepper powder
  • 1 tbsp. Worcestershire sauce 8mL
  • 2-3 tbsp. sweet chilli sauce or to taste 25mL
  • 2-3 tbsp. freshly squeezed lemon juice or to taste 10mL
  • Cream to drizzle and croutons for garnish if required


  • In a deep heavy based saucepan, boil pumpkin, potatoes, tomatoes and onions in 1¼ litre water for 30 minutes or until potatoes and pumpkin are tender. Cool and puree in a blender or similar appliance and set aside. You may need to blend in two batches if you do not have a large blender.
  • Combine stock powder with hot water and set aside.
  • Heat oil and butter in a heavy based deep saucepan on medium. Add the chopped garlic, rosemary leaves and brown slightly. Add the pumpkin puree and the prepared stock. Mix well and season with salt and pepper. Add the Worcestershire sauce, sweet chilli sauce and lemon juice and mix thoroughly. Adjust seasoning, if required. Just warm this mixture but do not bring it to boil.
  • Ladle the soup into serving bowls. Swirl a tablespoon or two of cream and garnish with croutons or toasted pumpkin seeds. Serve with hot buttered crusty bread or garlic bread, if you love garlic bread or hot crusty bread. Serve with naan or paratha, if you like Indian breads.


  1. If you do not have butternut/Kent pumpkin, you can use any variety of edible pumpkins available except the Halloween carving pumpkins, as these pumpkins do not have much flavour or texture as the other varieties which are grown specifically for eating.
  2. Fresh rosemary leaves yield great results, however, if you do not have fresh rosemary leaves, you can use 1 tsp. dried rosemary leaves instead.
  3. Please note, this soup thickens when cooling.
Keyword appetisers, en-tray, Pumpkin, Soup
Lavina with Deliciously Indian

Hi, I’m Catherine!

I’m all about creating tasty Indian dishes with whatever’s on hand, even when I’m short on time or budget. I love turning simple ingredients into flavorful delights. Join me on this culinary adventure where we’ll explore the magic of Indian cuisine, one delicious dish at a time!

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