A Hearty Pumpkin Soup Recipe To Eat While You Admire Your Jack-O’-Lantern

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Do you think you’ve carved more pumpkins than you’ve eaten? That would be a crying shame, for while a jack-o’-lantern is a lot of fun to make and display at Halloween, the pumpkin is a hugely underrated vegetable that merits more space to shine at mealtimes.

If you have been underdoing your pumpkin intake, start to remedy the situation with this pumpkin soup recipe from Bettina Campolucci Bordi, author of Happy Food: Fast, Fresh, Simple Vegan (Hardie Grant, £20), a recipe book packed to the bindings with colourful and delicious plant-based meals.

This hearty pumpkin soup undoubtedly lives up to the happy food tag, with coconut milk responsible for the creamy consistency that’s sure to banish any autumnal blues.

Ingredients (serves three to four)

  • 2 small pumpkins
  • 2 shallots, diced
  • 2 cloves garlic, minced
  • 500ml vegetable broth
  • 375ml coconut milk
  • 2tbsp maple syrup (or honey if not vegan)
  • Pinch of nutmeg
  • Pinch of five spice
  • Olive oil


  • Preheat the oven to 180°C/gas mark 4 and line a baking sheet with parchment.
  • Cut the tops off the pumpkins and halve them. Use a spoon to scrape out all the seeds and strings.
  • Brush the flesh with olive oil and place face down on the baking sheet. Bake for 45-50 minutes, or until a fork easily pierces the skin. Remove from the oven, allow to cool for ten minutes, then peel away the skin and set aside.
  • Add 1tbsp olive oil to a large saucepan over a medium heat. Add the shallots and garlic and cook for two to three minutes until lightly browned.
  • Add the remaining ingredients, including the pumpkin, and bring to a simmer.
  • Transfer the mixture to a blender to purée. Pour the mixture back into the saucepan.
  • Continue cooking over a medium-low heat for five to ten minutes. Taste and adjust the seasoning as needed. Serve with some crisp oven-roasted kale.
Nick Harris-Fry
Senior writer

Nick Harris-Fry is a journalist who has been covering health and fitness since 2015. Nick is an avid runner, covering 70-110km a week, which gives him ample opportunity to test a wide range of running shoes and running gear. He is also the chief tester for fitness trackers and running watches, treadmills and exercise bikes, and workout headphones.