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.


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


Kate PercySports nutrition cook and author

Sports nutrition cook and keen amateur athlete Kate Percy set up the #GoFaster campaign in 2009 and, following the publication of several sports nutrition books, now produces a range of all-natural energy balls, Go Bites (