Pumpkin and pepper soup recipe

(252 ratings)

Looking for squash soup recipes, pumpkin soup recipes, vegetarian soup recipes, soup recipes or healthy soup recipes? This filling squash soup, full of vitamin A, is great as a starter, a light lunch or even taken to work as a change from sandwiches!

(Image credit: TI Media Limited)
  • healthy
  • Low-fat
  • Nut-free
  • Vegan
  • Vegetarian
Preparation Time15 mins
Cooking Time40 mins
Total Time55 mins
Five A DayTwo
Cost RangeCheap

This filling pumpkin soup, full of vitamin A, is great as a starter, a light lunch or even taken to work as a change from sandwiches!


  • 2 red peppers, halved
  • 1kg pumpkin or butternut squash
  • 1tbsp olive oil
  • 1 medium onion, chopped
  • 1 medium leek, washed well and chopped
  • 1 clove garlic, chopped
  • 1 red chilli, seeded and finely chopped (optional)
  • 1litre vegetable stock

To garnish

  • Shredded coriander
  • Pumpkin seeds




  1. Heat the grill and place the pepper halves under the grill to roast - the skin will blister and blacken in about 15 mins. Transfer to a bowl.
  2. Meanwhile, prepare the pumpkin or squash, discard the seeds and cut into large pieces then pare off the skin. Cut the flesh into smaller chunks. Heat the oil in a large pan, add the onion and leek and cook over a medium heat for 5-8 mins until softened. Transfer the peppers into a bowl, cover with cling film and allow to cool so that you can pick them up in your fingers.
  3. Stir the garlic and chilli (if using) into the pan and cook for a further minute.
  4. Add the stock and prepared pumpkin/squash, bring to the boil, then cover the pan and simmer for 15-20 mins until the pumpkin/squash is tender.
  5. While the soup is cooking, discard the seeds from peppers and peel off the skin and roughly chop.
  6. Blend the soup in batches adding the peppers. They will retain some texture while the pumpkin/squash will become a smooth puree. Season if needed then re-heat to serve.
  7. Scatter the soup with coriander and a few pumpkin seeds.
Top Tip for making Pumpkin and pepper soup

Top tip: This richly coloured soup is rich in carotenes, converted in the body into vitamin A - great for vegetarians as vitamin A is mainly found in animal sources.

Jessica Dady
Food Editor

Jessica Dady is Food Editor at GoodtoKnow and has over 11 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