Image: Pumpkin soup

Pumpkin soup recipe

Image: Pumpkin soup


20 October 2022

At a time when we're all more environmentally conscious, keeping food waste to a minimum is always a positive step. So as Halloween is looming, start thinking about how you can utilise those pumpkin 'innards' so they don't go to waste.

Pumpkin soup is a perfect winter warmer made easy with this simple recipe.

Also, pumpkin seeds are rich in vitamins and minerals like manganese and vitamin K, both of which are important in helping wounds heal. They also contain zinc, which helps the immune system fight bacteria and viruses.


  • 600 g pumpkin flesh
  • 2 sticks of celery
  • 1 clove of garlic
  • 1 tsp ground cumin
  • 1tsp coriander
  • 800 ml vegetable stock
  • 200 ml coconut milk
  • 1 tbsp pumpkin seeds

Step 1

Roughly chop the pumpkin flesh and place in a food processor. Blend for 30 seconds until smooth.

Step 2

Chop up the celery and garlic and add to the pumpkin flesh. Add the ground cumin, coriander and blend ingredients for 30 seconds. Once smooth pour into a large saucepan.

Step 3

Pour in vegetable stock and coconut milk then bring to the boil. Cover and simmer for a further 15 minutes.

Step 4

Remove from the heat and blend again until smooth. Season as necessary and serve in warmed soup bowls. Top with pumpkin seeds and freshly ground black pepper.

Serve with crusty bread.

For more recipes, visit the Mayfield retirement blog.