Vegetable Soup with Pumpkin and Risoni
40 min
Warming, filling, and ready in under 40 minutes. Swap the risoni for leftover cooked rice or barley if that's what you've got.
soupveganvegetarian
Pumpkin Soup
Clean, mild flavours — just pumpkin, shallots, and garlic blended smooth. Perfect for a cold autumn evening.
Instructions
- 1
Peel the pumpkin, cut it in half, and scrape out the seeds. Cut into chunks.
- 2
Chop the shallots and garlic.
- 3
Heat the oil in a pot and fry the shallots and garlic until soft and translucent. Add the pumpkin pieces and let them fry along for a couple of minutes. Pour in the stock and bring to a boil. Let the soup simmer for 15–20 minutes, or until the pumpkin is completely tender.
- 4
Use a stick blender or regular blender and blitz the soup until completely smooth. Add more water or stock if needed.
- 5
Season with pepper and lemon juice.
Per average serving
153
Calories
kcal
3.2
Protein
g
21
Carbs
g
7.8
Fat
g
2.9g
Fiber
8.7g
Sugar
103mg
Sodium
Family Portions
2portions
Adults
2
Children
No children added
Ingredients
Per average serving
153
Calories
kcal
3.2
Protein
g
21
Carbs
g
7.8
Fat
g
2.9g
Fiber
8.7g
Sugar
103mg
Sodium
Tips from the kitchen
- Cut the pumpkin into chunks of roughly the same size so they cook evenly. Big uneven pieces mean some are mush while others are still firm at the 20 minute mark.
- Keep the heat gentle when you fry the shallots and garlic. You want them soft and pale, not browned. Browned garlic turns bitter and you'll taste it in the smooth soup.
- Only 1 dl of stock goes in at the start, so don't drown the pumpkin. It steams more than it boils, which keeps the flavour clean. Add water or stock after blending to get the thickness you like.
- Blend longer than you think. With this few ingredients, any little lump stands out. Run the stick blender until there's no texture left at all.
- Add the lemon juice right at the end, off the heat, and start with half. The half lemon can be a lot depending on its size, and you can always squeeze in more.
Ways to vary it
- For a creamier version, stir in a splash of coconut milk or a spoonful of cream after blending. It softens the pepper and lemon a little.
- A pinch of grated ginger fried with the shallots gives the soup some warmth without changing its character.
- Save a few pumpkin seeds, toast them dry in a pan, and scatter them on top for a bit of crunch.
Storage & leftovers
Keeps in the fridge for 3 to 4 days in a sealed container. It freezes well too, so portion it into containers and it'll hold for about 3 months. Reheat gently on the stove over low heat, stirring now and then, and add a little water if it thickened up while sitting.
What to serve with it
A slice of crusty bread or a warm baguette is all it needs to mop up the bowl. A handful of toasted seeds or croutons on top works nicely too.
UC
By Untrained ChefPublished 13 May 2026 · Updated 11 July 2026
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