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Pumpkin soup

Pumpkin soup


Butternut squash will also work well for a great-tasting soup

  • Feeds 2 Feeds 2
  • Ready in 40 minutes

Each serving contains

  • Energy
    1407kj 337kcal
  • Fat
    High 25%
  • Saturates
    Low 21%
  • Sugar
    Med 25%
  • Salt
    Low 25%

% of adult’s reference intake | Carbohydrates per serving : 26g

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Big Bag Option


  • 1 onion, finely chopped
  • 1 Co-op British pumpkin, flesh chopped, seeds reserved
  • 1 1/2 tbsp Co-op olive oil
  • 1 clove garlic, finely chopped
  • 1/2 tsp dried thyme
  • 1/2 tsp fennel seeds, crushed
  • 450ml Co-op skimmed milk
  • 2 tbsp reduced fat crème fraîche


  1. Preheat the oven to 180°C/fan 160°C/Gas 4
  2. Fry the onion and pumpkin in 1 tbsp of the oil over a low heat for 10 mins
  3. Add the garlic, thyme and fennel seeds, then cook on a medium heat for 5 more mins
  4. Pour in the milk, bring to a simmer and cook for 10-15 mins, 1/2-covered, until the pumpkin is tender
  5. Meanwhile, remove any flesh from the pumpkin seeds, rinse and toss with the remaining oil
  6. Roast on a baking tray for 10 mins, until golden
  7. Blend the soup until smooth, then serve with a dollop of crème fraîche and a scattering of the seeds

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