Autumn Pumpkin Soup with Apple, Ginger and Seeds

Transform comforting pumpkin soup with ginger and spices, which will also give your gut health a powerful lift.


  • 1 medium pumpkin, halved
  • 2 tbs olive oil
  • 2 shallots, diced
  • 2 small eating apples, cored, peeled, and diced
  • 2 cloves garlic, finely chopped
  • 150 ml dry white wine
  • 1/2 tsp ground ginger
  • 1/2 tsp ground coriander
  • 1/2 tsp ground cumin
  • 1 pinch cayenne pepper, optional
  • 1250 ml vegetable stock, plus extra as needed
  • 200 ml double cream
  • 2 tbs sunflower seeds
  • 2 tbs pumpkin seeds
  • 2 tbs black chia seeds
  • 2 tbs brown linseeds
  • Salt
  • Freshly ground black pepper


Step 1.
Scoop out the stringy pulp and seeds from the pumpkin halves using a tablespoon; discard.

Step 2.
Cut out the flesh with a sharp knife; make sure you have at least 600-675 g pumpkin flesh.

Step 3.
Heat the olive oil in a large saucepan set over medium heat. Add the shallots, apple, garlic, and a pinch of salt, sweating until softened, 6-8 minutes.

Step 4.
Add the pumpkin flesh and cook until just starting to soften, stirring frequently, about 5 minutes.

Step 5.
Stir in the wine; bring to a boil and let it bubble and reduce by three-quarters. Stir in the spices, cook for 1 minute, and then cover with the stock.

Step 6.
Bring to a simmer; once simmering, cook over a slightly reduced heat, stirring occasionally, until the pumpkin is soft enough to blend, 30-35 minutes.

Step 7.
When ready, stir in the cream; purée the soup with an immersion blender until smooth. You can also use a food processor for this step, puréeing the soup in batches.

Step 8.
Pass the puréed soup through a fine sieve back into a clean saucepan. Return the soup to a simmer and season to taste with salt and pepper; thin out with some more stock if too thick.

Step 9.
When ready to serve, ladle the soup into warm bowls. Top with a mixture of sunflower seeds, pumpkin seeds, chia seeds, and linseeds.

Serves 4