Pumpkin Soup recipe – easy slow cooker method

Pumpkin Soup recipe – easy slow cooker method

A delicious and easy pumpkin soup recipe, made in the slow cooker

This autumn, I was lucky to get a harvest of five pumpkins, from a plant that self seeded in the compost bin. Must have been happy there, as the pumpkins are huge.

Pumpkin soup is one of my favourite soup recipes. This soup is a hearty warming dish for the colder days. You can try out your own variations; see the tips after the recipe.

Pumpkin soup recipe image

Pumpkin soup recipe

Preparation time: 30 minutes

Cooking time: Slow cooker on low: 5-6 hours, on high 3-4 hours, plus 30 minutes to thicken.

Serves: 6-8 servings


  • 1.5 kilograms pumpkin, peeled and chopped (choose a type like crown or buttercup).
  • 4 medium-sized potatoes, peeled and chopped
  • 2 onions, peeled and chopped
  • 2 teaspoons minced garlic
  • 6 cups water
  • 1 tablespoon vegetable stock powder
  • 2 tablespoons cornflour
  • 1 cup cream or sour cream
  • Salt and pepper to taste


  1. Turn the slow cooker on to low to warm up while preparing the ingredients.
  2. Put the pumpkins, potatoes, onions, garlic, water and vegetable stock powder into the slow cooker. Cover with the lid.
  3. Cook on low for 5-6 hours, or on high for 3-4 hours, until the vegetables are tender and soft.
  4. Let the soup cool a little before blending it until smooth (although I prefer to mash it, so that it is a little chunky). You could use a stick blender, or transfer the soup to a food , then return it to the slow cooker.
  5. Mix the cornflour with the cream, and stir it into the soup. Cover with the lid, and cook on high for another 30 minutes so that the soup thickens up.
  6. Season with salt and pepper.
  7. Serve with crusty bread.

Tips on how to cut up a pumpkin

Pumpkins can be tricky to cut up, try these tips to help you prepare pumpkin:

  • If you have a microwave, put the pumpkin in for 30 seconds on high heat – this softens it up slightly.
  • To cut it up, start with the tip of a sharp knife in the centre of the pumpkin, and push the handle so that the blade goes into the pumpkin. It will start to split.
  • Cut it into quarters.
  • Scoop out the seeds with a spoon.
  • Cut of the top and bottom of the pumpkin,
  • Cut the flesh into cubes.

How to store cut pumpkin

Cut pumpkin can be stored in an airtight container in the fridge for up to 3 days. Cut pumpkin also freezes well, but is best for soups or purees when it is defrosted as it becomes soft.

Pumpkin soup recipe image on grey background

Variations on the basic Pumpkin Soup recipe:

  • Spicy pumpkin soup: Add ½ teaspoon of chilli powder, ½ teaspoon of ground coriander, ½ teaspoon of ground cumin, and 1 teaspoon of curry powder to the soup ingredients.
  • Thai curry pumpkin soup: Add 2 tablespoons of Thai red or green curry paste and 2 teaspoons of minced ginger to the soup ingredients. Use coconut cream or coconut milk instead of cream.
  • Kumara and pumpkin soup: Replace up to half the pumpkin with orange kumara.
  • Carrot and pumpkin soup: Replace half the potato with carrots, and add 3 teaspoons ground cumin to the soup ingredients.

4 health benefits of pumpkins

Pumpkins are a winter squash, native to North America but can be grown successfully in many parts of the world. I have grown pumpkins in my summer vegetable garden in New Zealand, and the vines have ben prolific!

It is usually considered a vegetable, but it is scientifically a fruit (as it has seeds). However, pumpkins are similar to vegetables nutritionally.

Pumpkins have many health benefits, here are four of them:

1. Very nutritious and rich in Vitamin A

Pumpkin is high in vitamins and minerals, and low in calories. It is a good source of beta-carotene, which our bodies convert into vitamin A. This can strengthen your immune system and help fight infections.

2. Potassium, Vitamin C and Fibre May Benefit Heart Health

Pumpkin is a good source of potassium, vitamin C, fibre and antioxidants, which have been linked to heart health benefits.

3. Contains nutrients that promote healthy skin

Pumpkin contains vitamins C and E, as well as lutein and zeaxanthin, all of which can help keep your skin strong and healthy.

4. Versatile and easy to add to your meals

Once you have got past the challenge of peeling and cutting up a pumpkin, the flesh is great in many recipes. It can be roasted, boiled and mashed, pureed into soup, or baked in sweet pies.

The seeds are also edible.

Pumpkin soup recipe cartoony image

More low waste recipe ideas:

Here are a few of my other recipe:

And a great post from Love Food Hate Waste with ideas for recipes using pumpkin.

Do you have a link to your favourite Pumpkin Soup Recipe?

Please share in the comments below.

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