Spicy pumpkin soup

Make the most of seasonal squash in the early autumn and try a spicy pumpkin soup. You can toast the seeds, too, and add as a topping

  • Prep:35 mins
    Cook:1 hrs
  • Serves 4
  • Easy

Nutrition per serving

  • kcal 315
  • fat 24g
  • saturates 10g
  • carbs 15g
  • sugars 0g
  • fibre 8g
  • protein 5g
  • salt 0.59g


  • 1 pumpkin, about 1.5-2kg (save the seeds – toast them in a dry pan to serve)
  • 1tbsp garam masala
  • 2tsp ground coriander
  • 2tsp ground cumin
  • ½-1tsp chilli flakes or powder, plus a pinch
  • 3tbsp olive oil
  • 1 onion, finely chopped
  • ginger, peeled and finely chopped
  • 2 garlic cloves, finely chopped
  • 900ml veg stock
  • 100ml double cream or crème fraiche, plus extra to serve


  1. Heat the oven to 180C/160C fan/gas 4. Cut the pumpkin in half and remove the seeds with a spoon (see tip below). Cut into wedges or chunks (keep the skin on) and tip into a bowl. Put the garam masala, and 1 tsp each of the coriander and cumin into a small bowl and mix with 2 tbsp of the oil and season. Drizzle over the pumpkin and toss well to coat in the spiced oil. Transfer to a baking tray, spread out evenly and roast for 40-45 mins, turning halfway through cooking, until the pumpkin is very soft when pierced with a fork. Leave to cool on the tray for a few minutes.

  2. Heat the remaining 1 tbsp olive oil in a large saucepan and fry the onion with a pinch of salt for 10 mins until soft. Add the ginger, garlic and remaining spices and chilli flakes, and fry for a few more minutes until fragrant. Pour in the stock and bring to a gentle simmer.

  3. When the pumpkin is cool enough to touch, use a spoon to scoop the soft flesh from the skins. Add the soft pumpkin to the stock pan, discarding the skins. Remove from the heat and blitz the soup with a hand blender until creamy and smooth. Season to taste, adding extra chilli or garam masala if you like. Put back over a low heat and stir in the cream. Bring to a gentle simmer, then serve in bowls with a drizzle more cream and a pinch of chilli to serve. Top with toasted pumpkin seeds, if you like.

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