Pumpkin Soup

Originating from the Native American tribes who first cultivated pumpkins, this humble soup has journeyed through time and across continents.

 It became a staple in colonial American diets after the settlers adopted the versatile squash.

Today, pumpkin soup is a global comfort food, embraced by cultures worldwide and elevated with spices and ingredients unique to each region.

Serves: 4-5

Prep: 15 mins

Cook: 50 mins

(Pre-cooked pumpkin drops cooking time down to 5-min.)


Cals: 180, Protein: 6g, Carbs: 25g, Iron: 2.5mg, Fat: 7g


1 sugar pie pumpkin or butternut squash, quartered

2 tbsp olive oil

Course salt and ground black pepper to taste

1 tbsp sumac

1 large onion, diced

6 garlic cloves, chopped

4 cups chicken stock

3.5 tbsp unsalted butter

3.5 tbsp pine nuts

Parsley for garnish

1 tbsp cream (optional)

Let's get cooking!


Place the quartered pumpkin onto a tray, drizzle with oil, and season with salt, pepper, and sumac.

Roast at 350 degrees F for about 40 minutes or until cooked through and the flesh is soft.

In a large pot over medium heat, pour in the olive oil. Once hot, add the onion, garlic, salt, and sauté for 3-4 minutes.

Once the pumpkin leaves the oven, scrape the flesh and place it in the pot with garlic and onion.

Pour over the stock and simmer for 10 minutes before you blend with an immersion or stick blender.

Chef’s Pro Tip

You can add garnishes, such as toasted pumpkin seeds, ground sumac, flavored oils, and different herbs.

You can also make this soup ahead and freeze away in batches.

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