Simple Pumpkin Cream Soup from fresh Hokkaido pumpkin - 3 small bowl of pumpkin soup sprinkled with pumpkin seeds, chia seeds and dairy-free cream poured on top.

Simple Hokkaido Pumpkin Soup

The best and easiest, healthy and creamy Hokkaido Pumpkin Soup from fresh pumpkin. Let us show you how to make it from scratch. 
Course Soup
Cuisine Gluten-free, Vegan
Keyword Hokkaido pumpkin, Pumpkin
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 6 people
Calories 180kcal


  • 1 Tbsp Olive oil
  • 1 Onion (medium)
  • 2 cloves Garlic
  • 50 oz Hokkaido pumpkin (without seeds and peel) 1.5kg
  • 3 Potatoes (medium)
  • 50 fl oz Veggie broth 1,5l
  • Salt (to taste)
  • Pepper (to taste)


  • Peel and chop the onion and garlic into small pieces. Peel and dice the potatoes. 
  • Peel and chop the Hokkaido pumpkin. For easy reference watch our short video. In short, you need a sharp and large knife to first cut it half. Move slowly and cautiously, so that your knife won't slip. When ready, use a spoon to scoop out the seeds. Now, turn the pumpkin half upside down so that it firmly stays in one place and use a sharp knife to cut small and thin peels off the pumpkin.
  • Heat a saucepan on medium heat until olive oil is shimmering. Add the chopped onion and garlic coat it with the oil and spread evenly. Stir occasionally (For WFPB diet - cook them in veggie broth)
  • Once onion is tender but still white, pour the veggie broth onto it. Stir a couple of times. 
  • Add diced pumpkin and potatoes. Cook them for approx. 20-30 minutes. The smaller the diced pumpkins/potatoes are the shorter the cooking time. Both have to be tender to be ready. 
  • Use a hand blender and puree them thoroughly. Now add the salt and pepper to taste. Ready to serve it. 



Optional garnish: non-dairy cream / pumpkin seeds / sunflower seeds or any other seed of your choice.


Serving: 1bowl | Calories: 180kcal | Carbohydrates: 33g | Protein: 4.8g | Fat: 2.8g | Saturated Fat: 0.5g | Polyunsaturated Fat: 0.3g | Monounsaturated Fat: 1.65g | Sodium: 571mg | Potassium: 302mg | Fiber: 2.9g | Sugar: 12.6g | Vitamin A: 3200IU | Vitamin C: 7.9mg | Calcium: 32mg | Iron: 0.7mg