Pumpkin soup – perfect Halloween food

Pumpkin soup for HalloweenThis pumpkin soup is perfect for Halloween, but you can make it using cauliflower too, for variation.
If you save any leftovers, save the parmesan cheese, the crème fraîche and the chives on the side.
Cooking time: 60 minutes, including a break.
Cooking time 60 minutes for 5 portions

Nutritional value 1 portion: 95 kcal
17 g (64 E%)
3 g (25 E%)
3 g (11 E%)
+ 1 tbsp grated parmesan cheese, 2 tbsp crème fraîche and 1 tbsp chopped chives contains: 79 kcal
3 g (13 E%)
7 g (69 E%)
4 g (18 E%)


  • 1 onion
  • 1 clove garlic
  • 1 tbsp butter
  • 0.5 tsp curry paste
  • 1 red pepper
  • 1 pumpkin (3 kilo / 6 1/2 lb whole or 1 kilo / 2 lb cleaned)
  • 2 vegetable stock cubes
  • Salt and pepper

Serve with:

  • 100 ml / 3 1/2 oz grated Parmesan cheese
  • 200 ml / 3/4 cup crème fraîche
  • 6 tbsp chopped chives

Cooking instructionsHow to

  1. Clean and cut the pumpkin in pieces. If you want to save the shell for Halloween decorations, use a spoon to scrape out the insides. If you want, save the seeds and roast them with salt.
  2. Crush 1 clove of garlic, peel and chop 1 onion and fry them in 1 tbsp butter and 0.5 tsp curry paste until the onion is soft.
  3. Wash, peel and cut 1 red pepper. Add the pepper and the pumpkin with 2 vegetable stock cubes and 800 ml / 3 1/3 cup water for 30 minutes until the pumpkin is soft.
  4. Take a moment to become aware of yourself. Feel your body as it feels today. Sit on a chair and close your eyes. Feel the toes of the left foot. How do they feel? Are they hot, cold, something else or nothing at all? Scan to the foot in the same way, the calf, the knee, the thigh, and the other side starting with the toes. Scan the butt, hips, stomach, back, chest, neck, head and arms. How does your body feel today? Take a few minutes and scan yourself. Finish with a few deep breaths.
  5. Mash the soup with a potato masher or mix is smooth with a hand held mixer. Bring it to boil again. Salt and pepper to taste.
  6. Garnish the soup with 1 tbsp grated Parmesan cheese, 2 tbsp crème fraîche and 1 tbsp chopped chives per portion.


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