Creamy Irish Pumpkin Soup


Total Time 1 hr 15 mins
Course Side Dish, Soup
Servings 4 People


  • 500 g Fresh Pumpkin
  • 20 ml Olive Oil (or Avocado Oil)
  • 2 Medium Shallots
  • 4 Cloves Garlic
  • 500 ml Vegetable Broth
  • 240 ml Coconut Milk
  • 30 ml Maple Syrup
  • 20 g Roasted Pumpkin Seeds (optional)
  • 10 g Fresh Thyme (optional)
  • 1 Tsp Sea Salt & Black Pepper
  • 1/2 Tsp Ground Cinnamon & Nutmeg


  • This recipe requires a high speed blender or a hand blender.
  • Start the recipe by pre-heating the oven to 180 degrees Celsius. Make available a baking tray with parchment paper over.
  • With a very sharp knife, remove the bottom/top of the Pumpkin and cut it in half. Using a large and sharp spoon, remove completely the seed and all the strings attached.
  • Brush the flesh of the Pumpkin with the Olive Oil, and place it facing down on the baking tray. Bake it for 45-50 minutes or until the skin is easily pieced by a fork. Remove the Pumpkin from the oven and leave it to cool for at least 10 minutes, then remove the skin by peeling it off.
  • Using a large cooking pot over medium heat, add the Olive Oil, Shallots, and Garlic. Cook the ingredients for 3 minutes or until it developed a brown and translucent appearance. 
  • To the same cooking pot, add the Pumpkin and the remaining ingredients (apart from the Pumpkin Seeds), and bring the pot to a simmer.
  • Turn off the heat, and blend the soup until creamy and smooth by using a hand blender. After blending, continue to cook in a medium heat for another 10 minutes, and it’s done. 


Keyword Gluten Free, Vegan

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