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Simple Hokkaido pumpkin soup

Simple Hokkaido pumpkin soup

When you say autumn and soup, the first thing that comes to my mind is this simple Hokkaido pumpkin soup sprinkled with roasted pumpkin and sunflower seeds. If you are a fan of creamy soups, you will love this one! The best autumn low-calorie and low-fat soup full of vegetables and delicious Hokkaido pumpkin! As if it was created just for the chilly season.

Hokkaido pumpkin is a universal ingredient in the kitchen - it tastes great in desserts, cakes, various porridges, but also in the form of gnocchi or as a side dish to meat. It's no surprise that you can also prepare this delicious thick creamy pumpkin soup, the whole family will surely enjoy. We cook it at home in large pots and maybe thanks to its tempting, dark orange color, it is popular even among the smallest members of the family. (If you use turmeric, I recommend controlling your children's enthusiasm, as the soup may be harder to wash off the furniture ;)).

Roast pumpkin seeds in a dry pan and take the soup experience to an even higher level. You can choose another type of seeds but I highly recommend a mix of pumpkin and sunflower seeds. They will add a crunchy and distinctive tone to this delicious creamy soup. One plate will keep you warm and satiated, but I guarantee you will go for seconds. And because the soup is low-calorie and low-fat, feel free to enjoy this healthy Hokkaido pumpkin soup even three times!


  • 800g of Hokkaido pumpkin (after peeling)
  • 200g of carrots
  • 2 parsleys
  • 1 large onion
  • 3 cloves of garlic
  • 1 tbsp of oil/butter (I recommend this one)
  • sea salt (I recommend this one)
  • ground black pepper
  • curry powder/turmeric
  • pumpkin and sunflower seeds (optional)


  1. Cut the pumpkin in half and bake for 15-20 minutes at 200 degrees until soft.
  2. After baking, let it cool down, then peel it and carve out the seeds.
  3. In a larger pot, fry finely chopped onions and crushed garlic in hot oil (or butter).
  4. Add chopped carrots and parsley.
  5. Cook them lightly, then add the baked pumpkin cut into smaller pieces.
  6. Salt and season the vegetables to taste.
  7. Pour water over the vegetables so that the water covers it completely and cook the soup for about 15 minutes until the vegetables are soft.
  8. Blend the soup with an immersion blender and, if necessary, season with spices.
  9. The soup can be served sprinkled with dry roasted pumpkin or other seeds (highly recommended! :)).
Preparation time50 minutes
Yields6 servings
Nutritional information / 1 serving
Calories57 Kcal
Carbohydrates8 g
Fiber3 g
Proteins2 g
Fat2 g