A Recipe For Pumpkin Soup

A Recipe For Pumpkin Soup

For a nation that is rather reluctant to participate in Halloween festivities, every year we cause a surprising amount of waste. 10 million pumpkins are grown in the UK and 95% of them get carved into pumpkins with 18,000 tonnes of pumpkin seeds and flesh going uneaten.

Carving pumpkins has become an autumn tradition that many of us participate in. Every year I create a spooky lantern with friends, saving the scooped out pumpkin flesh and seeds to turn into low seasonal dishes. I've even saved other people's pumpkin "waste" from heading to the bin by taking it home for roasting or using in this pumpkin soup recipe.

As with most of my low waste recipes, I use whatever ingredients I have and just make it work. My partner and I made a big batch of pumpkin soup from the two medium sized pumpkins we used to carve lanterns. Whatever pumpkin flesh was left over we threw in a pot with a bunch of seasoning.

I've put together this recipe for pumpkin soup based on having one large pumpkin to work with. But use whatever pumpkins scraps you have, taste as you go, and adjust the seasoning accordingly. You'll end up with a delicious seasonal soup you can freeze to enjoy throughout winter.


1 large pumpkin
1 tsp black mustard seeds
1 cinnamon stick
2 dried chillis
1 black cardamon
2 onions, chopped
1 carrot, finely chopped
1 stick celery, finely chopped
3-4 cloves garlic
thumb-sized ginger
1 tbsp garam masala
1 tsp vegetable stock
1 litre water


In a large pan, heat some oil and add in the black mustard seeds, black cardamon pod, dried red chilli, and cinnamon stick.

When the seeds start to pop, add in your finely chopped onions and sweat them down for approximately 10-15 minutes.

Add in the finely chopped carrot and celery.

While that sweats down, smash the garlic and ginger together into a paste using a pestle and mortar.

Add this paste into the pan and cook for a couple of minutes.

Add in your garam masala spices. You can make your own by toasting and grinding the following: 2 tsp coriander seeds, 1 tsp cumin seeds, 1 tsp fenugreek seeds, 1 tsp turmeric, 1 tsp salt, 1 tsp pepper, 4 cloves, and a pinch of fennel seeds.

If the ingredients in the pan are looking a little dry or starting to stick, add some water. You want to create a paste on a high heat.

Add in your pumpkin, stir and cook for a few minutes.

Add in the water and vegetable stock, and simmer for approximately 30 minutes.

Blitz using a hand blender to create a smooth soup.

Taste and adjust the seasoning. If it's too spicy for you, you can add in coconut milk for a milder, creamier soup.

Serve with a drizzle of oil, a sprinkling of toasted pumpkin seeds, and a slice of fresh bread.

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A Recipe For Pumpkin Soup A Recipe For Pumpkin Soup