Pumpkin and orange soup recipe

(719 ratings)

This amber-coloured, pumpkin and orange soup is perfect for lunch with your favourite bread, or as a starter with crème fraîche and toasted pumpkin seeds.

Pumpkin and orange soup
(Image credit: TI Media Limited)
  • healthy
  • Low-fat
  • Nut-free
  • Vegan
  • Vegetarian
Preparation Time15 mins
Cooking Time25 mins -30
Total Time45 mins
Five A DayTwo
Cost RangeCheap

A vibrant and velvety pumpkin and orange soup, that makes a perfect warming lunch or cosy dinner option.

Pumpkins are such a great seasonal vegetables. They are usually available from late September through til December - so not just for Halloween. Though a large portion of the UK harvest is used to for carving, it's a shame not to make the most of the delicious and nutritious flesh as well. Blended down in soups, the texture becomes beautifully silky - just perfect for a comforting meal. And like all orange vegetables, pumpkins are high in betacarotene, which is great for skin, eyes and brain health. If you can't get hold of pumpkin for this recipe, use butternut squash or sweet potatoes instead. This soup is also suitable for vegetarians and vegans - ideal if you have lots of different dietary requirements in the same family.


  • 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




  1. 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.
  2. 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

Try adding 1 tsp of mild curry paste or ½ tsp chilli flakes to the vegetables before cooking for a hint of spice. If serving to non-vegans, you can swirl a little sour cream on the top before serving.

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Jessica Dady
Food Editor

Jessica Dady is Food Editor at GoodtoKnow and has over 12 years of experience as a digital editor, specialising in all things food, recipes, and SEO. From the must-buy seasonal food hampers and advent calendars for Christmas to the family-friendly air fryers that’ll make dinner time a breeze, Jessica loves trying and testing various food products to find the best of the best for the busy parents among us. Over the years of working with GoodtoKnow, Jessica has had the privilege of working alongside Future’s Test Kitchen to create exclusive videos - as well as writing, testing, and shooting her own recipes. When she’s not embracing the great outdoors with her family at the weekends, Jessica enjoys baking up a storm in the kitchen with her favourite bakes being chocolate chip cookies, cupcakes, and a tray of gooey chocolate brownies