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FODMAP friendly pumpkin soup that is incidentally vegan. With options for roasted or regular pumpkin soup, as well as a wealth of toppings and a side of gluten free sourdough bread. Recipe from www.georgeats.com


Vegetarian/vegan, easily made dairy free and nut free
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Prep Time 15 mins
Cook Time 30 mins
Servings 4 people


  • 1.5 kg piece of Kent or Japanese pumpkin it will be around 1.2kg after skin is removed
  • 3 tablespoons olive oil
  • 20 g+ peeled and chopped ginger
  • 1/2 – 1 teaspoon asafoetida powder optional (mimics garlic and onion flavour)
  • 1 teaspoon light brown sugar
  • Pinch of salt
  • Freshly cracked black pepper
  • Pinch of cinnamon
  • Pinch of chilli flakes I used Aleppo
  • 3 cups stock
  • 2 tablespoons peanut butter optional


For a roasted pumpkin soup:

  • Preheat the oven to 200C or 400F and line a baking tray.
  • Cut the pumpkin into larger pieces, leaving the skin on. Rub the skin with 1 1/2 tablespoons of olive oil and place it on the baking tray, skin side up, and into the oven. Bake until cooked though (this will depend on how large the pieces are but budget for around an hour or more). Once cooked, remove the skin and proceed with the ginger cooking step.

For a regular pumpkin soup:

  • Cut the pumpkin into even cubes. I find slightly larger cubes easier to blend at the end if you’re using a stick blender.
  • Preheat the oil in a large soup pot over a low-medium heat. Add the ginger and cook for a couple of minutes until fragrant. Add the sugar, asafoetida powder and cinnamon (or any spices/woody herbs you’re using) and cook a minute more until they’re fragrant, too.
  • Add the pumpkin pieces and stir to coat. Add the 3 cups of stock and stir again to pick up any caramelised bits from the bottom of the pot. I recommend leaving it at 3 cups of stock and adjusting at the end if you prefer a thinner soup – a thick soup can be corrected but a thin soup is a lot harder to fix. On that note, wait to salt the soup until the end when the flavours have melted and you can determine how salty it is already.
  • Cook for 10-15 minutes for the roasted pumpkin soup, and 20-30 for the regular. Keep in mind that the secret to a good soup is uniformly cooked vegetables that will blend smoothly (without leaving thin watery bits and chunky pumpkin bits) so don’t rush the cooking process.
  • When the pumpkin is completely cooked, take it off the heat. Add the peanut butter, if you’re using it. Using whatever blending tool you have on hand, blend the soup until smooth. Adjust for seasoning, and add a little extra liquid (plant milk, regular milk, cream or stock) if you want a thinner soup.
  • Keep in mind: a Nutribullet doesn’t have a steam escape valve so you can’t blend a hot soup in one. I recommend a stick (immersion) blender for soup, because you have a lot of control and can season it as you go. That said, you could also use a Vitamix if you have one (I don’t).
  • To finish, garnish with whatever you fancy (I used crème fraiche, Aleppo chilli oil, honey toasted pepitas and lemon zest because I’m a wanker) and serve.
  • Keeps well in the fridge for a few days and also freezes well.
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