Pumpkin Apple Soup

This is a simple soup made with basic fall ingredients: pumpkin; apple; onion; garlic; and vegetable stock or broth. You don’t need to add any cream. When blended with the pumpkin flesh, the apple gives the soup the perfect texture and taste. However, be sure to use the following ratio of apple to pumpkin flesh: 11/2 cups of chopped apple to 4 cups of roasted pumpkin.

For the pumpkin, I recommend the Japanese red Kuri pumpkin for it’s nutty and mild sweet flavour. When roasted, the flesh becomes rich and caramelised. If you cannot find this type of pumpkin in stores, you can also use Butternut Squash.

In this recipe, the apple offsets the sweet earthy taste of the pumpkin and gives the soup a fresh cider finish. I prefer apples that are tart, but you can select whatever type suits you best.

Should you want to add some caramelised mushrooms to the soup, I explain below how to prepare them. Otherwise, the soup is also good without mushrooms.

A bit of pumpkin a day keeps the doctor away! Loaded with powerful antioxidants, pumpkin is known for promoting eye health. The carotenoids and vitamin E in pumpkin are also good for your circulation and reduce your risk of forming blood clots. Pumpkin is also high in potassium and magnesium – two important minerals that help regulate your heart and blood pressure. The vibrant orange flesh also contains a wealth of minerals and vitamins that help keep your bones healthy and boost your immune system.

Enjoy the fall!

Pumpkin Apple Soup

4-6 servings


  • Olive oil, for cooking and roasting
  • 4 cups of roasted red Kuri pumpkin flesh (taken from 2 Kuri pumpkins)* (see note)
  • 1 1/2 cups chopped apple, peeled and cubed
  • 1 large cooking onion, diced
  • 2-3 garlic cloves, grated
  • 6 cups vegetable stock/broth, homemade or store-bought
  • 1 teaspoon (tsp) Marmite (can sub. with a dash of Worcestershire or soya sauce)
  • Salt and pepper, to taste
  • Optional Ingredient: Sliced mushrooms of choice + a dash of balsamic vinegar to caramelise
  • Garnish options: roasted cashews or other nuts, pumpkin seeds, coriander

*Note: Can substitute the Kuri pumpkin with Butternut squash. Red Kuri pumpkin (or squash) is also called Potimarron in French or Hokkaido in Japanese. Kuri means chestnut in Japanese. Marron means chestnut in French. Roasted Kuri pumpkin flesh takes on the flavour of roasted chestnuts. I prefer it to the Jack-O’-Lantern type of pumpkin. I also like Butternut squash.

A red Kuri pumpkin or squash
Kuri pumpkin sliced along the middle circumference


Step 1: Roast the Kuri or Potimarron

Preheat the oven: 220°C / 428°F (Regular) or 200°C/ 392°F (Fan).

Divide each pumpkin into two parts by slicing along the middle circumference with a butcher’s knife. Scoop out the middle seeded part with a spoon and discard. Brush sliced pumpkins all over with olive oil and sprinkle with salt. Place them with cut sides down and flesh facing downwards in a pan lined with parchment. Roast for 30 minutes on middle rack or until fork tender. When done, let cool completely before handling. Peel off skin and/or scoop out the cooked flesh and set aside. The skin is edible, so it’s OK if you have a bit of skin that gets mixed in with the flesh, but don’t over do it. Discard all leftover skin and measure 4 cups of roasted flesh (can freeze leftover flesh in a container for future use). 

Step 2:  Make the soup

In a big soup pot, heat up on high 3 tablespoons of olive oil. Lower the heat and add the prepared onions, garlic and apple. Sauté on medium heat for 7 minutes, until all is soft but not brown. Add some salt and continue to sauté. This is the base of the soup, so make sure that the onion, apple and garlic cook together for a full 7 minutes. 

Add the 4 cups of roasted red Kuri flesh and combine, tossing and turning with the onion, apple and garlic, using a wooden spoon. 

Add the vegetable stock/broth and mix with wooden spoon until combined. Add the Marmite (or Worcestershire or Soya sauce) and mix. Adjust heat and bring to a gentle boil. Allow to simmer with lid half on for 20 minutes, stirring occasionally. 

When all ingredients have cooked together, use a stick or a hand-held blender and blend directly in the pot on stove-top until creamy. Alternatively, you can pour the soup into a stand-up blender and purée in batches and then pour back into the pot. 

Season with pepper and salt to taste (with Marmite, you don’t need to add too much extra salt). Let the soup stand for 20 minutes before serving. 

If you want to add some caramelised mushrooms to the soup this is what you can do:

Wash and slice the mushrooms. On stove top, heat up a non-stick pan on high and brush the bottom with a thin layer of olive oil. Lower or adjust the heat and add the sliced mushrooms. Fry, toss and turn for about 7 minutes until brown all over. After 7 minutes, add a few small dashes of balsamic vinegar, raise the heat and keep tossing rapidly for about one more minute until the mushrooms are glazed. Immediately transfer the caramelised mushrooms on a serving dish and add to the soup portions (a serve yourself thing cause not everyone likes mushrooms!) or mix them directly into the entire soup prior to serving. As desired. 

Garnish portions as you like. I added roasted cashews, pumpkin seeds and coriander leaves.

Roasted cashews

I eyeballed this recipe. This is what I did:

Toss together in a bowl:

  • 250-300 grams raw cashews
  • 1 tsp olive oil (or a bit more if need be)
  • 1 tsp powdered smoked paprika
  • 1/2 tsp powdered cumin
  • A small dash of soya sauce
  • A small dash of maple syrup 
  • Some salt

Toss until the cashews are evenly coated with the oil and seasonings.

Spread on a baking sheet lined with parchment and bake in pre-heated oven at 220°C/ 428°F (Regular) or 200°C/ 392°F (Fan) on middle rack for 7-10 minutes, or longer until they are brown and a bit charred here and there. Watch them so they don’t burn. Let cool. Great on soups or salads and also nice as a snack or for l’apéro with pre-dinner drinks.

Julie Zimmer

Julie has extensive experience in nursing practice and education in a wide range of fields from intensive/coronary care, to medical-surgical to community and public health. Julie has Bachelor Degrees in Psychology and Nursing, and a Master’s Degree in Community Health Nursing Education. She has taught in faculties of nursing and in various communities in Toronto, Canada and in Geneva, Switzerland, and is a consultant to the International Council of Nurses (ICN). Julie also has years of experience teaching English as a foreign language (EFL) in addition to coordinating an English department in a Swiss private school.

5 thoughts on “Pumpkin Apple Soup

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