Pumpkin Soup – the easy and healthy way

Pumpkin soup

Now that the winter festivities are over, my dear friends bloggers and I have some great recipes to start the year healthy and delicious: from chia milk rice to salads, buddha bowls, zucchini bread and even ice pops! Check out the pictures and links below!

My contribution to the first blogger event of the year is our favourite soup’s recipe: a creamy and delicious pumpkin soup, topped with pumpkin seeds and Styrian pumpkin seeds oil (no affiliation).

The black drops on the soup are of those nutty and aromatic pumpkin seeds oil. It is very popular in Styria, the eastern region of Austria where it is produced. If this is not available to you, simply use a good quality extra virgin olive oil and sunflower seeds.

I make all of my vegetable soups using this same method. You will end up with a creamy soup without even using cream! You can add some if you like, of course.

I will mention some possible variations to the soup, so keep reading if you are looking for inspirations and ideas.

Creamy pumpkin soup

Creamy pumpkin soup


3 tablespoons of extra virgin olive oil

1 red onion, chopped

1,5 kg of pumpkin of your choice

3 medium size potatoes

1 litre of hot vegetable broth

salt, pepper

pumpkin seeds and pumpkin seeds oil (optional)

pumpkin and potatoes

Roasted pumpkin soup


  1. Clean and cut the pumpkin in cubes. I used a Butternut here, but it works with any kind of pumpkin.
  2. Do the same with the potatoes.
  3. In a big pot heat up 3 tbs of olive oil and fry the chopped onion in it.
  4. Add some water, just to cover the onions and cook them until translucent, adding more water if the first one evaporated.
  5. Now pour in the pumpkin and potatoes and roast them, moving them around, for about 5 minutes.
  6. Cover it all with the hot vegetable broth. Add salt and pepper.
  7. Cook on medium heat until the potatoes and pumpkin are soft.
  8. Turn off the heat and blend the whole thing carefully with a handheld blender.
  9. Serve and top with pumpkin seeds and pumpkin seeds oil.
  10. Enjoy!
Easy pumpkin soup

Healthy and easy pumpkin soup

If you want a spicy soup add some turmeric and grated ginger.

Instead of pumpkin seeds and oil you can use sunflower seeds and olive oil.

You can also top the soup with whole-wheat bread cubes, roasted in some olive oil and sage.

This recipe can be adapted to any kind of vegetables: you can use carrots, peas, potatoes and leak, sweet potatoes or even a combination of them. Just follow the instructions and be creative with your spices.

When I am on a rush and don’t have time to make my own broth, I boil water in the electric kettle and then add some good quality dried vegetable stock.

Pumpkin soup

pumpkin soup – the easy and healthy way

Looking for the perfect bread to go with this yummy soup? Make those effortless and quick pumpkin spinach buns!

Here is the recipe to print out:

Lovinveganfood, Jana’s chia milk rice

Kaleidoscopic.kitchen, Rebekka’s fitmaker smoothie

Plantyhealthyfood, Julia’s Buddha bowl

Fernwehküche, Katrin’s juicy zucchini bread

Kitchensplace, Corinna’s salad with pomegranate

Pünktchens-mama, Heike’sskyr ice pops


  1. 6. January 2019 / 11:43 am

    Hmmm, lecker, Kürbissuppe! Eins meiner absoluten Lieblingsgerichte! Und dann auch noch gesund? Besser geht es ja echt nicht mehr 🙂
    Liebe Grüße,

    • 6. January 2019 / 12:50 pm

      Ja ganz Laktose frei und fettarm, trotzdem voller Geschmack!
      Und als Nachspeise dann deine Skyr Icepops!

  2. 6. January 2019 / 11:56 am

    Liebe Laura,

    so eine leckere Kürbissuppe wärmt das Herz und den Magen!
    Klingt einfach super lecker und macht direkt Lust zum nachkochen.

    Viele liebe Grüße,

    • 6. January 2019 / 12:48 pm

      Winter Komfort essen! Danke dir

  3. 6. January 2019 / 12:44 pm

    Diese Suppe sieht einfach.köstlich aus und das Rezept klingt fabelhaft. Danke fürs Teilen!

    • 6. January 2019 / 12:48 pm

      Danke dir Corinna! Perfekt jetzt wenn es so kalt ist!

  4. 6. January 2019 / 1:06 pm

    Ich liebe Kürbissuppe einfach, mache ich selber total oft und gerne!

    Liebe Grüße,

    • 6. January 2019 / 1:13 pm

      Danke dir liebe Julia! Wir machen sie auch oft!

  5. 6. January 2019 / 2:44 pm

    Liebe Laura,
    gerade wenn es draußen kalt und grau ist, sind Suppen jeglicher Art doch perfekt. Und deine Suppe sieht definitiv perfekt aus – und die Fotos. Absolut genial meine Liebe.
    Ich schicke dir einfach mal ganz besonders lieb gemeinte Grüße auf die andere Seite der Welt.

    • 7. January 2019 / 12:09 am

      Oh Rebekka! Du bist immer so lieb! Danke dir vielmals, es freut mich sehr!

  6. 6. January 2019 / 6:20 pm

    Ohhh, lecker. Ich liebe Kürbissuppe. Deine Bilder sind total schön. Bin voll begeistert.
    Liebe Grüße

    • 7. January 2019 / 12:08 am

      Vielen Dank liebe Kathrina! Nahaufnahmen mit dem neuen Makro Objektiv machen richtig Spaß!

  7. 12. January 2019 / 11:02 am

    Ich liebe ja total so eine Suppe ?das sieht so lecker aus. Ein tolles Rezept! Hab ein wundervolles Wochenende!

    • 13. January 2019 / 1:34 am

      Danke Alex! Ich wünsche dir auch ein schönes Wochenende!

    • Laura
      14. August 2020 / 2:47 pm

      Thanks! I love kernöl

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