Pumpkin soup

Pumpkin soup is autumn in a bowl: sweet, velvety and comforting, with its lovely orange colour. Very low in calories but rich in fibre and beta-carotene, it is a light dinner that suits cool evenings. Ready in 30 minutes with a handful of ingredients, it pleases everyone.

Preparation: 15 min  |  Cooking: 25 min  |  Servings: 4  |  Difficulty: Easy

Calculated per serving from the Anses Ciqual 2025 values for each ingredient, based on the quantities in the list. Household measures (spoonfuls, pieces) use average weights. 141 kcal · 3 g protein · 20 g carbohydrate · 4 g fat

Ingredients

• 1 kg pumpkin
• 1 onion
• 1 potato
• 1 tbsp olive oil
• nutmeg, salt, pepper

Method

1. Peel the pumpkin, potato and onion and cut into pieces.
2. Soften the onion in the oil, then add the pumpkin and potato.
3. Cover with water or stock and cook for 20 to 25 minutes, until the vegetables are tender.
4. Blend until smooth, add a pinch of nutmeg, and season with salt and pepper.

Nutritional benefits

Pumpkin is a champion of lightness: very rich in water and fibre, it fills you up for very few calories, which makes it a great ally for weight loss. Its orange colour signals a high content of beta-carotene (provitamin A) and antioxidants with anti-inflammatory properties, beneficial for eyesight and immunity in particular. Combined with a simple potato for creaminess, this moderate-GI soup makes a comforting, easily digested, plant-based dinner.

Variations and substitutions

• Creamier: a drizzle of coconut milk or a spoonful of fromage frais.
• Higher in protein: add red lentils or serve with a poached egg.
• Spiced: curry, ginger or cumin.
• Made with a small red kuri squash or butternut, which hardly need peeling.

Storage and making ahead

This soup keeps for 4 days in the fridge and freezes perfectly in portions: ideal for batch cooking for quick dinners all autumn. Reheat gently in a saucepan.

💡 Good to know

To save time, you can leave the skin on a red kuri squash (a cousin of the pumpkin), which turns soft when cooked: no need to peel it, a real time saver.

Read also

Discover more weight-loss recipes · vegetarian recipes · vegan recipes · low GI recipes · anti-inflammatory recipes · gluten-free recipes.

The foods in this recipe: pumpkin · onion · potato · olive oil · nutmeg.

You will also like these recipes: Homemade ratatouille · Butternut squash soup · Vegetable curry with coconut milk.