Butternut pumpkin and apple soup

Perfect for cooler nights, this warming butternut pumpkin soup is made with Granny Smith apple for a sweet twist. Try it for dinner this week.



Note: + Cooling time

1h 30m


  • 1 medium butternut pumpkin, unpeeled, halved, seeds reserved
  • 1 Granny Smith apple, cored, halved
  • 1 brown onion, halved
  • 1 tbs olive oil
  • 4 cups (1L) chicken or vegetable stock
  • 1/2 cup (125ml) thickened cream



Preheat oven to 180°C. Line 2 baking trays with baking paper. Use a small sharp knife to cut a diamond pattern into the cut side of the pumpkin. Place cut-side up on 1 lined tray with the apple and onion. Drizzle with oil. Season. Bake for 1 1/2 hours or until the pumpkin is very tender. Set aside to cool slightly.


Meanwhile, rinse and drain the reserved pumpkin seeds. Pat dry with paper towel. Arrange on remaining lined tray. Spray with olive oil spray. Season. Bake for 10-15 mins or until toasted.


Place half the pumpkin, half the apple and half the onion in a blender with half the stock. Blend until smooth. Transfer to a saucepan. Repeat with the remaining pumpkin, apple, onion and stock. Bring to a simmer, stirring, over medium heat. Add half the cream and stir to combine. Season.


Divide the soup among serving bowls. Drizzle with remaining cream and sprinkle with pumpkin seeds.

Serve with finely chopped chives, olive oil and toasted sourdough. 


Waste wise 

Use the leftover cream from the creamy mushroom & fennel soup recipe to make this dish.

Dietary information

No added sugar

Pumpkin soup recipe

Soup is one of the easiest things to make for a filling, nourishing and great value meal, and pumpkin soup is an all-time favourite. There are lots of different ways to make pumpkin soup, but we love this simple pumpkin soup recipe – it’s made with whole vegetables and fruit to cut back on kitchen scraps.

There are two main pumpkin varieties available at Coles – butternut and Kent – which are usually interchangeable in recipes. This recipe calls for butternut pumpkin, which is slightly sweeter in flavour, but you can use Kent if you like.

Equipment you will need for pumpkin soup

Pumpkins can be tricky to cut, so make sure you have a sharp knife handy for this. Unlike pumpkin soup recipes that call for cooking the pumpkin in stock, this is a roasted pumpkin soup recipe – you just roast the vegetables and apple in the oven until they are very tender and ready to blend with the stock. You’ll need at least 2 baking trays – one for the main ingredients and the other to toast the pumpkin seeds for the topping.

To create a perfectly smooth soup, you’ll also need a blender. If you’re using a standard blender, blend the mixture in two batches, transferring the soup to a large saucepan as you go. If you’re using a hand blender, put everything straight into the saucepan and blend. Either way, the saucepan allows you to gently heat the soup through before serving.

Ingredients you will need for pumpkin soup

This clever recipe uses a whole pumpkin, even the seeds, so there’s no waste. All you need is 1 medium butternut pumpkin, cut in half. You don’t even have to peel the pumpkin – just scoop out the seeds and cut a diamond pattern into the pumpkin to help it cook more quickly. Then place it cut-side down on a lined baking tray to stop it sticking. 

To boost the sweet and savoury flavours in this soup, just roast 1 brown onion and 1 Granny Smith apple with the pumpkin. No need to peel these – just core the apple, then cut both the apple and onion in half and add them to the tray. Drizzle over olive oil before baking. Leaving the skin on the onion helps stop it from overbrowning during roasting – it’s fine to blend this into the soup or simply discard it before blending.

Those pumpkin seeds you saved? Wash them well and remove any membrane, then spread them over another lined tray, spray with oil and bake until deliciously crisp and golden. These will make a perfect crunchy topping to sprinkle over your soup, or just enjoy them as a healthy snack. 

You’ll also need stock for blending the soup – chicken stock is a great choice, or use vegetable stock if you prefer – this is good if you want to make a vegetarian pumpkin soup.

For a rich and creamy pumpkin soup, it’s good to add some cream after blending and reheating the soup. Avoid boiling the soup after adding the cream though, or it may curdle. Stir in half before serving and save some to swirl through the soup.

How to serve pumpkin soup

When your pumpkin soup is ready, simply ladle it into serving bowls and drizzle the remaining cream over the top. For the finishing touch, sprinkle over the toasted pumpkin seeds along with some finely chopped chives and a drizzle of olive oil – delicious! This butternut pumpkin soup is perfect served with buttery slices of toasted sourdough to tear up and dip into the soup. You could also serve it with crusty bread or rolls.

Now get cooking

With few ingredients and just 10 minutes prep time, you can’t go wrong with this easy pumpkin soup recipe. Sweet pumpkin is a fantastic match for spices, so why not try some tasty twists on the basic pumpkin soup recipe. For another roasted pumpkin soup, try our pumpkin and ginger soup with burnt butter. Give it a kick with curry paste in our Thai-style pumpkin soup. Love your slow cooker? Our slow cooker Thai-style pumpkin soup is a must-try. Want healthy soup recipes? Check out our healthy dinner recipes collection.

Nutrition Information

Per Serve

Energy: 1107kJ/265 Cals (13%)

Protein: 5g (10%)

Fat: 19g (27%)

Sat fat: 8g (33%)

Carb: 18g (6%)

Sugar: 14g (16%)

Fibre: 4g (13%)

Sodium: 1051mg (53%)


  • How to store pumpkin soup?
    Any leftover pumpkin soup can be cooled and stored in an airtight container in the fridge for up to 3 days. Reheat in a saucepan over medium-low heat before serving.

  • Can I freeze pumpkin soup?
    Freeze the cooled pumpkin soup in an airtight container for up to 3 months. Thaw in the fridge overnight, then reheat as above. If you want to freeze portions, try dividing among sealable bags rather than airtight containers and freezing them flat for easier storage.

  • What else can I do to prep pumpkin soup ahead?
    You can prepare this recipe up to the end of step 2 up to 1 day ahead. Store in separate airtight containers in the fridge.

  • Can I make this pumpkin soup without the apple?
    The apple adds sweetness to this recipe, but you can leave it out or up the veg and add a carrot or parsnip to the tray instead. You can also swap the apple for pear if you like.

  • How can I thicken pumpkin soup?
    If you want a thicker soup, try simmering the soup for longer to reduce it before adding the cream. If the soup is too thick, add a little extra stock.

  • How do I make this pumpkin soup healthier?
    Swap the thickened cream for light thickened cream or cooking cream, or try using yoghurt instead.

Check ingredient labels to make sure they meet your specific dietary requirements and always consult a health professional before changing your diet. View dietary information here.