The Perfect Pumpkin Soup

Tis the season for soup.

And I love  nothing more than sitting down to a bowl of soup. Daily. Maybe twice a day? Really, how could you leave it bubbling away on the stove or in the fridge – so cold and lonely. Just like you really, after a long day at work (maybe omit the loneliness).

In my house, soup starts on a Friday night. In winter one of my all time favourite things to do on a Friday night is roast a chicken. It is among one of the easiest meals ever to prepare, in relation to the finished product which is nothing short of  life changing upon eating it. Yes, there’s a HUGE amount of love I hold for chicken.

So after dinner on Friday night. The meat is carefully pulled away from the bones and into the slow cooker the bones go. They bubble away for a day. And what is left is a beautiful, rich, flavourful liquid packed with health benefits for the gut, the body and the soul. No-one leaves the table unhappy after a bowl of broth.

So the basis of this pumpkin soup is chicken broth with ZAZZ. In this case pumpkin ZAZZ.  Soup and bone broth could well be one of my most talked about subjects on this site. If you’d like to read more about soup benefits and the perfect soup potion, you can read about it here and here too.

I could talk forever about soup and I may well post a soup recipe every week until the end of winter – would you like that? Hit me up in the comments below with flavour suggestions.


The Perfect Pumpkin Soup


  • 1 litre homemade chicken stock
  • 1 butternut pumpkin
  • 3 carrots
  • 1/2 bulb garlic (I usually use a whole bulb – this is ‘natural antibiotics’
  • 2 teaspoons cumin
  • 2 teaspoons cinnamon
  • 2 teaspoons fennel seeds
  • Olive oil
  • Salt and pepper


  1. Preheat oven to 180 degrees
  2. Line a tray with baking paper
  3. Put 1 litre of chicken stock in a pot on a low heat to warm
  4. Cut pumpkin in half – scoop out seeds and put to side
  5. Chop pumpkin into chunks, don’t be too fussy about the size but try and make them around the same size
  6. Chop carrots to similar size
  7. Mix oil (a few tablespoons) in a bowl with the spices
  8. Coat pumpkin and carrots in spiced oil and lay on tray with the garlic (break into bulbs, don’t peel)
  9. Roast in the oven for approx 20 minutes
  10. On another tray – spread out your pumpkin seeds and place in oven
  11. Check the seeds at 10 minutes, they should be starting to crisp up
    NOTE: This will depend on your oven. I usually leave them for 20 – 25 minutes and they’re perfectly crunchy all the way through. If you remove them too early they’ll have an outside crunch but will still be soggy in the middle.
  12. Remove pumpkin from the oven, use a teaspoon to scoop flesh away from skin
  13. Place in a blender with a few ladles of the stock
  14. Blend
  15. Add mixture to the pot, stir to mix and warm through
  16. Serve topped with crunchy pumpkin seeds

OPTIONAL – add a spoonful of yoghurt, sour cream, coconut cream or goats cheese to add some extra creaminess and protein. Or if you’re feeling fancy, a soft boiled egg.


Share your pumpkin soup creations with Lunch Lady Lou with the hashtag #lunchladylou and @lunchladylou

Lunch Lady Lou

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