Print hero

Creamy pumpkin soup

Serves: 4-6
Prep: 5
Cook: 25

    This super creamy, winter warming pumpkin soup is sure to become everyone’s favourite.


    • 1 tbs olive oil
    • 1 brown onion
    • 2 garlic cloves
    • 1kg peeled pumpkin
    • 2 carrot
    • 3 cups reduced-salt vegetable stock (or water)
    • 1 cup So GoodTM Oat No Added Sugar
    • Salt & pepper to taste



    1. Roughly chop onion, garlic, pumpkin
      and carrots.
    2. Drizzle olive oil into a large saucepan
      or stockpot over medium heat. Add
      onion and garlic and sauté for 2 - 3
      minutes until onion starts to soften.
      Add pumpkin and carrot and stir.
    3. Add stock to the pan, increase heat
      to high and bring to the boil. Cover,
      reduce heat to low and simmer 20 - 25
      minutes, until carrot is tender and
      pumpkin easily mashes when pressed
      with a fork. Remove pan from stove
      and stir through oat milk.
    4. Puree soup until silky smooth.
      This can be done in the pot with an
      immersion stick blender, or carefully
      ladle into a heat-proof blender jug.
      If using a blender, you may need to
      puree in batches.
    5. Return soup to pan to re-heat if
      required, and season with salt and
      pepper to taste. Serve warm with
      crusty bread and a side salad.


    • Soup re-heats and freezes well. Store extras covered in the fridge, or cool completely and divide into lunch-sized servings for the freezer.
    • Sprinkle soup with toasted pepitas (pumpkin seeds) to serve.
    • For a flavour boost, add a tablespoon of curry paste or your favourite spices to the onions and cook for a minute before adding the stock.
    • For a gluten free option, choose gluten free stock

    Find a recipe

    Looking for more?

    Featured recipes