Pumpkin Leek Soup

pumpkin leek soup

Do you feel like a creamy, soft puréed soup when it’s cold out? Pumpkin leek soup is easy and fast to prepare.  Just a few ingredients and you can create a low-calorie soup rich in fiber, minerals, and vitamins. Nothing says autumn like pumpkin.

I have learned to make this soup recently because I appreciate the sweet and soft taste of pumpkin in other dishes, like cappellacci, hat-like pasta filled with pumpkin. I had never thought pumpkin would go well in a soup and was really surprised by the positive results, so have a try. It’s easy to make. 

pick the right ingredients

  • Choose a winter squash. Its flesh is creamy and compact and gets really tender when cooked. In the US, the best cooking pumpkins are butternut or sugar pumpkins. If you buy a whole one, cut it up and put the pieces you don’t use in the freezer. If you are running low on prep time, you can always use canned pumpkin purée, which is easy to find and to substitute.
  • Potatoes: Any potatoes fit the recipe, but Yukon Gold works well.
  • Leeks: Their taste combines perfectly with pumpkin. Use them over onions because they are softer and more delicate. They enhance but do not affect the pumpkin taste.
  • Thyme: buy a small plant of thyme and grow it in your kitchen or in your garden if you have one. Fresh leaves are more flavorful than dried ones. You will use it a lot since herbs play a very important role in cooking.

how to store it

To store pumpkin leek soup, allow it to cool completely before transferring it to an airtight container. You can store the soup in the refrigerator for up to 3-4 days. If you want to freeze the soup for longer storage, pour it into a freezer-safe container, leaving some space at the top for expansion. Label the container with the date and store it in the freezer for up to 2-3 months. When ready to enjoy, thaw the soup overnight in the refrigerator and reheat on the stovetop until heated through.

pumpkin leek soup
pumpkin leek soup
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Pumpkin leek Soup

Pumpkin leek soup is easy and fast to prepare.
Prep Time15 minutes
Cook Time40 minutes
Total Time55 minutes
Course: Main Course
Servings: 4 people


  • 2 cup chopped leek
  • 3 cup butternut or sugar pumpkin 15-ounce can of pumpkin purée
  • ¾ cup yellow potatoes
  • 5 sprigs fresh thyme
  • 2 tsp butter
  • Salt and Pepper
  • Ground oat bran
  • Toasted cubed bread
  • 1 tsp olive oil to garnish each bowl


  • Slice off the root end of the leek and the dark green top. Slice the leek in half lengthwise. Place both halves cut side down and cut them into thin half-moon pieces.  Since leeks have lots of sand and dirt between the layers, place the slices in a bowl of water. The sand will settle to the bottom. Scoop the leeks out of the bowl with your hands so the sand stays on the bottom of the bowl.
  • Cut the skin off the pumpkin; then cut into coarse chunks and rinse them. If using canned pumpkin, skip this step.
  • Peel, rinse, and cut the potatoes into cubes.
  • In a stock pot, heat the butter and brown the leek pieces and thyme together.
  • Add the squash and the potatoes and cover with water. Season with salt and pepper. Cover with a lid and cook for about 20 minutes.
  • Remove the thyme; if you want more fiber, add some oat bran and blend with an immersion blender.
  • If it is too liquid, you may boil it for a few minutes more. If it is too thick, add some hot water.
  • Garnish your soup with a little extra virgin olive oil, some fresh thyme leaves, and some toasted bread cubes.


Calories: 28kcal | Carbohydrates: 0.3g | Protein: 0.1g | Fat: 3g | Saturated Fat: 1g | Polyunsaturated Fat: 0.2g | Monounsaturated Fat: 1g | Trans Fat: 0.1g | Cholesterol: 5mg | Sodium: 16mg | Potassium: 8mg | Fiber: 0.2g | Sugar: 0.003g | Vitamin A: 122IU | Vitamin C: 2mg | Calcium: 6mg | Iron: 0.2mg
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