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Spicy Pumpkin Soup Recipe - A Taste Of Autumn

This spicy, healthy pumpkin soup recipe makes you feel cosy and warm as autumn descends. Eat pumpkin soup as a main meal or as a snack.
Course Soup
Cuisine Turkish
Prep Time 20 minutes
Cook Time 30 minutes
Total Time 50 minutes
Servings 4
Calories 165kcal
Author Turkey's For Life


  • 1 kilo pumpkin or butternut squash flesh, cubed
  • 1 medium-sized potato peeled & cubed
  • 1 onion peeled & roughly chopped
  • 1 small handful of red lentils

For The Toasted Spices

  • 2 cardamom pods
  • 2 fennel seeds
  • ½ tsp black peppercorns
  • ½ tsp cumin seeds


  • First of all, grind all your spices together in a pestle and mortar.
  • Discard the cases of the cardamom pods, leaving the seeds behind.
  • Add the spices to pan and heat on a low light.
  • Stir around for a couple of minutes until you can sense the spicy aroma.
  • Now add a glug of olive oil and your pumpkin, potatoes, lentil and onion.
  • Stir around and then add hot water or stock - enough to cover your ingredients.
  • Stir around and increase the heat to bring your water to a boil.
  • Reduce the heat, cover the pan and simmer for around 30 minutes, until your ingredients have softened.
  • Once cooked, remove from the heat and allow to cool a little.
  • Blend your pumpkin soup until smooth and serve with chilli flakes on top if required.


  • It is fine to just add water to your pumpkin soup but vegetable or chicken stock will be extra tasty.
  • Butternut squash makes a good substitute for your pumpkin soup if you can't get pumpkin.
  • As with all our recipes, the calories per serving of pumpkin soup are meant as a general guide.