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Nothing says Autumn more than a bowl of steamy & delicious pumpkin soup. Made from Red Kuri squash in just 15 minutes, easy, delicious & healthy!



Total time

25 minutes




  • 1 Red Kuri (Hokkaido) pumpkin ( about 600 g)
  • 1 large onion
  • 3 cloves garlic
  • 1 tbsp olive oil ((divided))
  • 0 vegetable stock
  • salt, black pepper to taste
  • pinch of nutmeg
  • chopped pumpkin seeds
  • chopped chives & parsley to top
  • 1 tbsp pumpkin seed oil
  • 2 tsp sourcream
  • a handful of bread crutons


  1. Wash and dry your pumpkin. Cut in half, remove seeds, remove peel and cut into smaller pieces. The smaller the pieces, the sooner it will cook. Peel onion and garlic and slice both.
  2. Pour 1 tbsp of olive oil in a pot and heat on medium. Add onion slices and sautee until tender and translucent. Then, add garlic, and pumpkin pieces. Give it a good stir for about a minute and let it sautee, giving it a stir every once in a while. When it starts to stick to the bottom, pour in a bit of stock, stir and let it cook with lid on top for another minute.
  3. Pour in the rest of the stock. If the pumpkin is not fully covered in liquid, add in more water. Salt & pepper to taste and bring to a boil. Let it cook on medium or low (simmering), until the pumpkin becomes soft.
  4. Remove from heat and blend with a stick blender until smooth. If your soup is too thick, reduce with more water.
  5. Serve in bowls while hot. Dust lightly with nutmeg, a pinch of chopped fresh herbs, add a teaspoon of sourcream, drizzle with pumpkin seed oil and sprinkle chopped pumpkin seed on top.

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