A real taste of autumn, this warming soup makes the most of seasonal pumpkin. Mix with sweet potatoes and orange for a perfect lunch treat. Serve with a Pumpkin and orange souphunk of bread
Serves: 4
Prep time: 10 mins
Cooking time: 35 mins
Total time: 45 mins
Skill level: Easy peasy
Costs:Cheap as chips




    • 3tbsp good olive oil


    • 1 onion, peeled and chopped


    • 500g (1lb) pumpkin, peeled, deseeded and cubed


    • 400g (14oz) sweet potatoes, peeled and chopped


    • Finely grated zest and juice of 2 oranges


    • 2 cloves garlic, peeled and sliced


    • 1tsp ground coriander


    • 900ml (1½ pints) hot vegetable stock


    • Salt and freshly ground black pepper


    • 60g (2oz) pumpkin seeds


    • Good pinch of sea salt


    • Few sprigs of fresh coriander






    1. Heat 2tbsp of the oil in a large pan. Add the onion and cook gently for 5 mins until softened.


    1. Add the chopped pumpkin and sweet potatoes, the orange zest and juice, garlic and coriander, then pour in the vegetable stock. Season to taste. Bring to the boil, cover and simmer for 25 mins until the pumpkin and sweet potato are tender.


    1. Turn off the heat and use a stick blender to whizz the soup until it’s really smooth.


    1. Heat the remaining oil in a frying pan. Add the pumpkin seeds and sea salt. Cook for 2-3 mins, shaking the pan, until the pumpkin seeds begin to pop and turn brown.


    1. Serve the soup in warm bowls, sprinkled with the pumpkin seeds and a couple of coriander sprigs.

To freeze: Allow to cool, put into a rigid container, seal, label and freeze. Use within 2 months. Thaw in the fridge, and then reheat in a pan until piping hot.


Nutritional information per portion



fat 18.0g saturates 3.0g calories 320(kcal)


This nutritional information is only a guide and is based on 2,000 calories per day. For more information on eating a healthy diet, please visit the Food Standards Agency website.

Guideline Daily Amount for 2,000 calories per day are: 70g fat, 20g saturated fat, 90g sugar, 6g salt.