Perfect Pumpkin…

Perfect Pumpkin…

Everyone has pumpkins on their blogs! Pumpkin pie, pumpkin cookies, pumpkin costumes, pumpkin carvings, pumpkin pancakes even pumpkin truffles! So, seems though it’s the season for them and I don’t have any pumpkin recipes on my blog yet, I thought I’d have a play and see what I could come up with!


When I was much younger and lived at home, my elder brother decided that our hollowed out pumpkin should go in the microwave! I’m not sure how long it went in for but let’s just say our Mum was not best pleased!!! All I recall is my brother feeding me lumps of orange goo which tasted of cheese! Now I’m not suggesting for a minute that you should replicate that age old experiment, but cheesy? Does pumpkin taste cheesy? Could I make something pumpkiny and cheesy?


Today I was with my sister’s and their children (not a regular occurrence due to the distances we live apart) and we went to a wonderful farm shop complete with pumpkin patch! Okay so I was told that about 1200 pumpkins have already been sold off this patch so it wasn’t as full as we’d like, but nonetheless we could pick our own pumpkin! ☺


I will experiment some more (especially as the pumpkin cookies disappeared without a hint of a photo), but here is an easy recipe to start with… pumpkin soup! Dress it up, dress it down, spice it up or use mild herbs. It’s very easy (once you can get to the pumpkin flesh) to cook this smooth creamy seasonal soup… yumyum. I’m sharing this week with Deborah at the Plant Based Potluck Party and with Mary Ellen & Kimmy at Healthy Vegan Fridays.

Pumpkin Soup (vegan & Free-From)

  • Servings: 5-6
  • Difficulty: easy
  • Print


  • Oil of choice (we use coconut oil)
  • 1 leek or onion roughly chopped
  • 2-3 garlic cloves chopped
  • 1 medium pumpkin (flesh only) chopped
  • 500ml – 1 litre boiling water
  • Salt to taste
  • Herbs & spices (we used paprika, chili flakes & nutmeg)


  1. Gently heat the oil and add the leek or onion. Cook until browning. Add the garlic and cook for a further minute.
  2. Add the pumpkin chunks, stir to combine, cover and allow to sweat for five minutes.
  3. Remove the lid, stir, then carefully add boiling water until it just covers everything. Put the lid back on and leave for fifteen to twenty minutes. Remove from heat.
  4. Blend the soup with a stick blender until perfectly smooth. Return to heat.
  5. Season with salt and spices. Taste test and adjust as necessary.
  6. Enjoy!

Serve & Store

  • Serve with your favourite bread or throw some crunchy croutons on top.
  • Add some fresh leaves just before serving – try rocket, lambs lettuce or pea shoots.
  • Hollow out another pumpkin and use as a serving dish.
  • Throw a handful of seeds on top and dress with a flavoured oil.
  • Add a splash of milk or a dollop of cream to make it extra smooth and silky.
  • Why not add a handful of sweetcorn or peas after blending.
  • For extra protein, at stage three add half a cup of split red lentils.
  • Store refrigerated for up to three days.



  • Espirational 27th October 2016 at 02:10

    I cooked fresh pie pumpkins for the freezer last week. Should probably get a few more. The soup looks good.

    • Life Diet Health 27th October 2016 at 08:14

      Thank you ☺ and welcome to Life Diet Health ☺. Ooo… freezing some sounds a great idea? Thank you!

  • MaryEllen@VNutrition 31st October 2016 at 12:56

    Yes, pumpkin is everywhere…and I love it! Your pumpkin patch day looks fun. I wanted to do that this year but didn’t get a chance. And the soup looks so tasty! What a perfect soup for Halloween tonight!

    Thanks so much for linking up with us for Healthy Vegan Fridays! I’m Pinning and sharing!

    • Life Diet Health 31st October 2016 at 13:23

      Thank you ☺ It was a first for me… pumpkin is not such a big thing in UK! Shame you didn’t get a chance to go pumpkin picking – I’m sure you would have been split for choice with loads of tasty looking pumpkins! ☺

  • Pumpkin Loaf! Gluten-Free & Vegan! | Life Diet Health 2nd November 2016 at 14:37

    […] did I eat mine? Hot from the oven with… my pumpkin soup!? followed by pumpkin pie with pumpkin ice-cream for dessert! Oh yes, definitely having a play […]

  • Deborah Smikle-Davis 2nd November 2016 at 23:29

    What a pleasure it will be to make this wonderful seasonal favorite in my own kitchen! I am so delighted that you shared this healthy and delicious Pumpkin Soup recipe with us at the Plant-based Potluck Party. I’m Pinning and sharing this!

    • Life Diet Health 2nd November 2016 at 23:31

      Thank you 🙂 So many delicious things to do with pumpkin Deborah! 🙂 Hope you manage to make this yummy soup!


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