Pumpkin soup with parmesan crisps

  • Serves 4

This nourishing and warming soup is packed with vitamins to boost recovery and your immune system

pumpkin soup recipe

Super tasty and loaded with antioxidants, vitamins A, C and E, potassium, iron and fibre, this creamy pumpkin soup will warm you right up.

A surefire way to turbo-boost your performance and help you recover from long runs, it’s also topped with roasted pumpkin seeds and parmesan crisps.

Available in larger supermarkets, pumpkin seed oil is just delicious, plus it’s packed with healthy fats to boost the immune system.



  • olive oil 1 tbsp
  • knob of butter 1
  • onion 1, chopped
  • garlic cloves 2, crushed
  • ground cumin and coriander 1/2 tsp each
  • cinnamon pinch
  • ground cloves pinch
  • dried thyme 1 tsp
  • pumpkin 1 medium, deseeded (keep seeds), cubed
  • hot vegetable stock 800ml
  • lime juice squeeze
  • pumpkin oil (optional) 1 tbsp
  • parmesan


  • Step 1

    Heat olive oil and butter in a saucepan. Gently sauté onion and garlic until soft. Add spices, thyme and pumpkin, sauté for 2mins. Add hot stock, bring to boil, reduce to simmer, cover for 10mins.

  • Step 2

    Lay out pumpkin seeds on baking tray, sprinkle with salt, and bake in oven (180°C) for 5mins.

  • Step 3

    Line a grill pan with greaseproof paper and grate four, thin circles of parmesan. Grill for 3-4mins. Leave to cool.

  • Step 4

    Purée the soup in a blender, return to pan and add lime juice. Serve in warmed bowls and garnish with the pumpkin seeds, oil and parmesan crisps.

Not a fan of pumpkin? This recipe works really well if you swap for 2 sweet potatoes or a butternut squash.