French Pumpkin Soup Recipe

Traditional pumpkin soup recipe

​The Spruce / Teena Agnel

Prep: 10 mins
Cook: 45 mins
Total: 55 mins
Servings: 6 servings
Nutrition Facts (per serving)
387 Calories
14g Fat
56g Carbs
12g Protein
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Nutrition Facts
Servings: 6
Amount per serving
Calories 387
% Daily Value*
Total Fat 14g 19%
Saturated Fat 6g 30%
Cholesterol 28mg 9%
Sodium 409mg 18%
Total Carbohydrate 56g 20%
Dietary Fiber 7g 24%
Total Sugars 12g
Protein 12g
Vitamin C 28mg 141%
Calcium 89mg 7%
Iron 4mg 21%
Potassium 1659mg 35%
*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, they 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 cloves garlic, finely chopped

  • 5 cups chicken stock

  •  1 medium pumpkin, around 3 pounds, peeled, deseeded, and cubed

  • 3 large potatoes, around 2 pounds, peeled, and cubed

  • 1/2 cup heavy cream

  • 1/4 teaspoon freshly ground black pepper

  • Salt, to taste

Steps to Make It

  1. Gather the ingredients.

    Ingredients for traditional french pumpkin soup
    ​The Spruce Eats / Teena Agnel
  2. Gently heat the olive oil in a large saucepan.

    ​The Spruce Eats / Teena Agnel
  3. Add the chopped shallots and sauté until they turn slightly translucent.

    Add onions
    ​The Spruce Eats / Teena Agnel
  4. Add the minced garlic and gently sauté for a few minutes more (be careful not to burn the garlic or the soup will be extremely bitter).

    Add the garlic
    ​The Spruce Eats / Teena Agnel
  5. Add the chicken stock, pumpkin, and potatoes to the pan and bring to a steady simmer.

    Add chicken stock
    ​The Spruce Eats / Teena Agnel
  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.

    Allow vegetables to shimmer
    ​The Spruce Eats / Teena Agnel
  7. Puree the soup in a countertop blender, an immersion blender, or a Thermomix if you have one until it is completely smooth.

    Pumpkin puree
    ​The Spruce Eats / Teena Agnel
  8. Return the soup to a large pan, place back on the heat and simmer down to reduce a little and thicken the soup. 

    Thicken soup
    ​The Spruce Eats / Teena Agnel
  9. Stir in the heavy cream and heat through.

    Stir in heavy cream
    ​The Spruce Eats / Teena Agnel
  10. Season the soup with salt and pepper to your taste. 

    Season soup
    ​The Spruce Eats / Teena Agnel
  11. Serve immediately in hot soup plates or dishes with a crusty baguette of French sourdough on the side. 

    Serve immediately
    ​The Spruce Eats / Teena Agnel

Use Caution When Blending Hot Ingredients

Steam expands quickly in a blender, and can cause ingredients to splatter everywhere or cause burns. To prevent this, fill the blender only one-third of the way up, vent the top, and cover with a folded kitchen towel while blending.


  • To freeze the soup, let it get completely cold, then divide it 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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