Pumpkin Soup

Since the first pumpkin seeds were brought to the Old World from the Americas, Europe has embraced squash-based cuisine. This easy recipe yields a full-bodied soup without using cream. The final flourish of candied walnuts, thyme and parmesan adds texture and complements the flavors exquisitely, and makes for a delightful seasonal fall starter or winter main course.



  • 2 Tbsp (29 ml) olive oil
  • 1 shallot, minced
  • 1 med yellow onion, minced
  • 2 29-oz (822-g) cans pumpkin purée
  • ½ tsp (3 g) salt
  • ¼ tsp (0.7 g) pepper
  • 1 tsp (2.5 g) ground cumin
  • 6 C (1420 ml) low sodium vegetable or chicken broth
  • ¾ C (135 g) grated parmesan cheese


  • ½ C (60 g) sour cream
  • ¼ C (30 g) candied walnuts
  • Small thyme sprigs
  • Parmesan shavings



Sauté shallots and onions in olive oil in a large saucepan on medium high until soft, about 4–5 minutes. Stir in pumpkin, salt, pepper, cumin and broth. Bring to a boil, reduce heat; simmer 10 minutes. Remove from heat; stir in parmesan.


To serve, ladle into bowls and garnish.

  • Prep time: 5 minutes.
  • Cook time: 15 minutes.
  • Makes 6 servings.

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