Pumpkin Soup

Pumpkin, Sage & Honey Soup

By the wlr team

The perfect hearty soup that can be batch cooked, frozen, and saved for the rest of the week. Yummy!

  • Recipe makes: 6 servings
  • Prep time:
    30 mins
  • Cook time: 30 mins
  • Calories: 86
    per serving


  • 1 tbsp olive oil
  • 225g onions
  • 5g fresh sage
  • 750g pumpkin
  • 15g bouillon powder
  • 1 tbsp clear honey
  • ¼ tsp salt
  • ¼ tsp black pepper


  1. Start by slicing the top off your pumpkin (like a big boiled egg), then scoop out all the seeds with a spoon and put them in the compost.
  2. Using a small sharp knife, extract as much of the pumpkin flesh as you can. You should end up with around 750g but it doesn't matter if it isn't too accurate.
  3. Chop up the pumpkin flesh into cubes (about large dice size).
  4. Peel & finely chop the onions.
  5. Heat the olive oil in a big pan and gently fry the onions until soft (do not colour) - about 5 mins. Add a sage leaf and let it frizzle up slowly.
  6. Add the pumpkin then cook on gently for 10 mins or so, stirring occasionally.
  7. Mix up your stock with boiling water to 1 pint and add the honey - stir it thoroughly. Add the stock to the pan, bring to the boil, reduce heat and simmer very gently for 10 mins more.
  8. Puree with a hand blender and season with salt and pepper.
  9. You can sieve the soup for extra smoothness or add some cream to make it more luscious (but don't forget to add the calories!). This soup is good to freeze too.

Now you can make yourself a fine pumpkin lantern!

Nutrition information per serving
Calories (kcal)86
Carbohydrate (g)14.6
Fat (g)2.8
Protein (g)2.0
Fibre (g)1.1
Alcohol (g)0.0
Fruit & Veg2.2

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