French Pumpkin Soup

Winter soup
© Anouk Stricher / Getty Images
  • Total: 55 mins
  • Prep: 10 mins
  • Cook: 45 mins
  • Yield: Serves 6
Nutritional Guidelines (per serving)
342 Calories
12g Fat
51g Carbs
11g Protein
See Full Nutritional Guidelines Hide Full Nutritional Guidelines
Nutrition Facts
Servings: Serves 6
Amount per serving
Calories 342
% Daily Value*
Total Fat 12g 16%
Saturated Fat 5g 27%
Cholesterol 22mg 7%
Sodium 474mg 21%
Total Carbohydrate 51g 19%
Dietary Fiber 7g 25%
Protein 11g
Calcium 135mg 10%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

Drive around the French countryside in the autumn and you will see pumpkin growing everywhere. Pumpkins are a staple of the French kitchen and as they store well, are regularly featured in autumn and winter recipes ranging from cookies through to cocktails.

This traditional French pumpkin soup one of those classic recipes. It is so easy to make and freezes so well, you can actually eat it year round. It is also extremely healthy and nutritious, so what is not to like about it?

The soup has a velvety texture and a delicate, savory flavor perfect for a light lunch or a refined first course. The real treat is that it’s as easy to prepare and healthy as it is delicious!


  • 2 tablespoons extra virgin olive oil
  • 3 medium shallots (chopped)
  • 2 garlic cloves (finely chopped)
  • 5 cups chicken stock
  • 1 medium pumpkin (around 3 pounds, peeled, de-seeded, and cubed)
  • 3 large potatoes (around 2 pounds, peeled and cubed)
  • 1/2 cup heavy cream
  • 1/4 teaspoon black pepper
  • Salt (to taste)

Steps to Make It

  1. Gather the ingredients.

  2. Gently heat the olive oil in a large saucepan.

  3. Add the chopped shallots and saute until they turn slightly translucent.

  4. Add the minced garlic and gently saute for a few minutes more (be careful not to burn the garlic or the soup will be extremely bitter).

  5. Add the chicken stock, pumpkin, and potatoes to the pan and bring to a steady simmer.

  6. Allow the vegetables to simmer gently for 35 to 50 minutes or until they’re tender when pierced with a knife. It is important that the pumpkin is tender, or the resulting soup will be lumpy.

  7. Puree the soup in a countertop blender, an immersion blender, or a Thermomix if you have one until it is completely smooth.

  8. Return the soup to a large pan, place back on the heat and simmer down to reduce a little and thicken the soup. 

  9. Stir in the heavy cream and heat through.

  10. Season the soup with salt and pepper to your taste. 

  11. Serve immediately in hot soup plates or dishes with a crusty baguette of French sourdough on the side. 


  • To freeze the soup, let it get completely cold, then divide into portions. Place the soup into labeled freezer bags and freeze. The soup will keep well for up to two months.
  • To defrost, tip the solid lump of soup into a large pan and place over a low heat to gently thaw the soup, then give it a good boil before serving. 

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