Pumpkin and pepper soup recipe

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  • Dairy-free
  • Healthy
  • Low-fat
  • Nut-free
  • Vegan
  • Vegetarian










15 min


40 min

This filling squash soup, full of vitamin A, is great as a starter, a light lunch or even taken to work as a change from sandwiches!


  • 2 red peppers, halved
  • 1kg pumpkin or butternut squash
  • 1tbsp olive oil
  • 1 medium onion, chopped
  • 1 medium leek, washed well and chopped
  • 1 clove garlic, chopped
  • 1 red chilli, seeded and finely chopped (optional)
  • 1litre vegetable stock
  • To garnish
  • Shredded coriander
  • Pumpkin seeds


  • Heat the grill and place the pepper halves under the grill to roast – the skin will blister and blacken in about 15 mins. Transfer to a bowl.

  • Meanwhile, prepare the pumpkin or squash, discard the seeds and cut into large pieces then pare off the skin. Cut the flesh into smaller chunks. Heat the oil in a large pan, add the onion and leek and cook over a medium heat for 5-8 mins until softened. Transfer the peppers into a bowl, cover with cling film and allow to cool so that you can pick them up in your fingers.

  • Stir the garlic and chilli (if using) into the pan and cook for a further minute.

  • Add the stock and prepared pumpkin/squash, bring to the boil, then cover the pan and simmer for 15-20 mins until the pumpkin/squash is tender.

  • While the soup is cooking, discard the seeds from peppers and peel off the skin and roughly chop.

  • Blend the soup in batches adding the peppers. They will retain some texture while the pumpkin/squash will become a smooth puree. Season if needed then re-heat to serve.

  • Scatter the soup with coriander and a few pumpkin seeds.

Top tip for making Pumpkin and pepper soup

Top tip: This richly coloured soup is rich in carotenes, converted in the body into vitamin A - great for vegetarians as vitamin A is mainly found in animal sources.

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