Pumpkin and orange soup recipe

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  • Dairy-free
  • Healthy
  • Low-fat
  • Nut-free
  • Vegan
  • Vegetarian
serves: 4 - 6
Skill: easy
Cost: cheap
5-a-day: 2
Prep: 15 min
Cooking: 25 min
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  • This amber-coloured, velvety pumpkin soup is perfect for lunch with your favourite bread, or as a starter with crème fraiche and toasted pumpkin seeds.


    • 375g (13oz) pumpkin, peeled and roughly chopped (you can also use butternut squash)
    • 150g (5oz) carrot, peeled and roughly chopped
    • 300g (11oz) onion, roughly chopped
    • 1.3 litres (2¼ pt) vegetable stock (or chicken stock for non-veggies)
    • 100g red lentils
    • Salt and freshly-ground black pepper
    • Finely-grated rind and juice of 1 large orange


    • Put all the ingredients except the orange in a large saucepan and bring to the boil. Cover and simmer gently on the hob for 20-25 mins or until all the vegetables are very tender.

    • Leave the soup to cool slightly before pureeing in a blender or food processor. Stir in the grated orange rind and juice and adjust seasoning to taste.

    Top tip for making Pumpkin and orange soup

    Top tip: Try adding 1tsp of mild curry paste to the vegetables before cooking for a hint of spice.

    Use butternut squash when pumpkin is out of season.

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