Easy pumpkin soup recipe with leek, made in only 35 minutes - and even quicker with canned pumpkin. For real French flavour, make this healthy pumpkin soup and chestnuts - blend in some cooked sweet chestnuts which naturally thickens it.
A hug in a bowl. Definitely recommend this one. - Lucie
Is Pumpkin Soup Healthy?
This fresh pumpkin soup recipe is particularly healthy. For a bowl, it counts just 155 calories a serving.
Not only is it not fattening, but it's full of iron, zinc, fibre and carotene (see more on the market pumpkin page). Carotene is what we all need at this time of year to bring the glow back to our cheeks.
Alternatively, if you're not following a particular calorie-counted or vegan diet, swirl in some cream just before serving. What's more, the added leeks are so good for you: they're anti-inflammatory and they help to clean the gut (popular word just now, isn't it?)
For more, see the market guide to leeks (poireaux)
What Part of Pumpkin is Used for Soup?
I normally use regular pumpkin (bought in slices) from the market for this soup. Use the flesh only of regular pumpkin without the skin.
If you like a more intense pumpkin flavour, it's also great with red kuri squash, known as potimarron (Japanese chestnut pumpkin) in France. I love it so much, I even made spiced pumpkin macarons with it! The beauty of using Japanese chestnut pumpkin is that the skin is edible.
Roasted Pumpkin Soup
As it's difficult to cut through the pumpkin raw, roast the whole pumpkin in the oven for 20 minutes first. This makes it easier to cut into chunks. It perhaps takes a bit longer to prepare but that way, you can call it roasted pumpkin soup! Don't have fresh pumpkin at hand? Then use tinned following the same recipe.
Ginger in Soup
Although optional in this recipe, ginger is fabulous added to pumpkin soup. It gives a great spicy kick to bring us back on top form and it's particularly good for digestion. Moreover, ginger helps keep colds at bay and is good for virility. Oh-là là !
I use a good tablespoon of grated root ginger. However, ground ginger can also be used if you can't find it easily.
Incidentally, if you love ginger, add it to this chocolate fondant cake, chocolate beetroot cake, rhubarb compote and to passion fruit and chocolate cake.
Pumpkin Soup and Chestnuts
For a naturally creamy touch without adding any cream, toss in a few pre-cooked chestnuts in with the stock. The result is extra thick and the flavours just combine so well together. Keep a few aside to crumble on chestnuts for the garnish with some crunchy pepitas or pumpkin seeds.
How to Serve Soup Holiday Style
For a festive pumpkin soup look, add some fresh herbs (parsley, coriander or sage leaves) to look like holly and add a couple of fresh cranberries or pink peppercorns.
Although ATTENTION! Pink Peppercorns should be strictly avoided if you suffer from nut allergies. Read about it more from my friend, Christina Conte, who says to avoid pink peppercorns if allergic to nuts.
Take Pumpkin Soup to the Next Level: Garnish with Macarons
What? Macarons with soup? Intrigued faces are guaranteed at the table! I love taking guests by surprise with savoury macarons as a mini pre-starter or Amuse-bouche. Here I served it with a couple of mini curry tikka mac'sala macarons (from my first book.) The flavours together are a delicious adventure.
See more in my article on what to serve with savoury macarons.
Pumpkin Soup Recipe
Ingredients
- 2 tablespoon olive oil
- 4 medium leeks sliced
- 900 g (2lb or 2 15oz tins of purée) pumpkin peeled & chopped* (or one small potimarron chestnut pumpkin)
- 1 tablespoon fresh ginger root grated (or 1 teaspoon ground ginger) OPTIONAL
- 850 ml (1.5 pints/ 3 cups) vegetable stock (or chicken broth)
- good pinch freshly grated nutmeg
- salt & pepper to taste
- 30 g (2 tbsp) cooked sweet chestnuts to garnish
Instructions
- Heat the olive oil in a large pot then soften the leeks and pumpkin together. Sweat gently for about 5 minutes then add the ginger, if using. Sweat a couple of minutes more.
- Add the stock (just enough to cover the vegetables), cover and simmer for about 25 minutes.
- Blend with a hand mixer, add the nutmeg and season with salt and a few grinds of the pepper-mill to taste.
Notes
This post was originally published 4 January 2012 but is now completely updated.
parisbreakfast
this sounds SO delicious!
I shall hunt up some leeks today and the pumpkin of course.
Perfect wintery soup
merci Jill!
Sissi
What a surprise to hear about all these leek's benefits! The soup looks fantastic and I love the addition of strong flavours such as leek or ginger to the bland pumpkin (sorry, I'm not a pumpkin fan and the only pumpkin soups I have ever liked were with ginger, which gives a very welcome kick).
I have just started to wonder what healthy dishes I should eat to change from holiday indulgences and here comes Galette des rois... I suppose I will have to wait another weekend 😉
Happy New Year, Jill!
Becky
I love all types of soup, but I've never made it with pumpkin. I have some pumpkin in the freezer, now, I'll just have to get some leeks:)
Congrats on the Top 9 today!
As for the 80's I had big hair, shoulder pads, and jumpsuits. so glad that era is gone!
Jill
Thanks, Becky - and thank you all of you for such lovely comments. Didn't expect this simple soup to leek out like this...
Apologies for not replying to all your sweet comments but with ze party tomorrow I'm running around preparing - and not just in ze kitchen; finally found a jumpsuit, a big hair wig and it looks mighty awful but we're going to have fun... will catch up with you soon! J xo
Claire
You are right French are' particular' to say at least , i am one of them,
Congratulations, I will try this healthy soup, love leeks and ginger..:)
Dara
Gorgeous recipe! Congrats on Top 9.
Kaitlin
Wow! What a beautiful soup! And the flavors look fantastic, I'm a huge fan of pumpkin in general. Congrats on the Top 9!
ping
Really? Leeks do that? Great! Unknowingly I've been having leeks lately included in some pies I'd made as well. Still have some left, now I know what to make 😀 Love leeks and potato soup and pumpkin soup but never together and with ginger even! Will definitely try this out with the last of my leeks.
And congrats on getting Top 9! xxoo
Liz
Hooray for the Top 9 today AND this delicious soup!!!! YUM!
Sara
I love the idea of pairing a savory soup with sweet cookies. The flavor combination of pumpkin with ginger and leeks also sounds like a great combination to celebrate the winding down of squash season!
Ann
The soup looks absolutely amazing! I'm glad you had fun in Scotland....