How to Cook a Whole Pumpkin: Pumpkin Soup (Part 2)


Part 2 of the Pumpkin Saga

Cooking a whole pumpkin has been one of my most exciting foodventures. How many things could I create from a whole pumpkin? Well, it turns out – a bunch. In fact, I’m STILL working on ways to use all the parts. But this pumpkin soup earns a spot in my recipe hall of fame. 

Pumpkin Soup

And, I will have to tell you.. if making soup from scratch is as scary to you as it was to me, you might put this recipe off until next Halloween. Frozen pumpkin for a year – talk about scary, am I right? But soup is pretty hard to mess up. Even if you do mess it up… well, you basically can’t. So stop worrying!

Know Your Food Processor

Although, one thing I will mention is.. read the instructions on your food processor, and mind the fill line. It’s VERY important. I mean, I won’t tell you how I know that, but I’m sure you have some good guesses. My soup ended up a little chunky, and I LOVED it. I thought I had messed it up because it was supposed to be completely puréed, but it turns out the chunks were my favorite part! Funny how life always works out.

Let’s get soupin’!

First, what you will need for this recipe is pumpkin flesh. If you saved it from Part 1 (catch that here if you missed it) you are good to go. I used about 1/4-1/3 of the pumpkin flesh right away and saved the rest. I didn’t measure, but you can see from the photo below about how much was used. Like I said – it’s hard to mess up, so don’t worry about measuring exactly.

Secondly, you will need some kind of broth or stock. I like to make my own after I cook a whole chicken, and freeze veggie scraps throughout the week for soup. For this soup, I had sweet potato scraps and skins, tomato scraps, and cilantro stems. The initial stock was created with salt, pepper, and turmeric. You can use a store-bought chicken broth too [I like this brand] and that will work just fine! But, I do highly recommend you add cilantro to your soup. For me, the pumpkin cilantro flavor combination was the best part of this recipe.

Pumpkin Soup Recipe featuring Cilantro

Follow the recipe below and ya can’t lose. Remember to check the shopping links at the end of this post, and let me know if you have any questions or success stories! Part 3 of my pumpkin saga comes out next week – arguably the best part of the pumpkin. Sign up here (and get a sample recipe guide free!) to be the first to know about the post in my newsletter. If you are new to Laugh Often, learn more about me here and learn how you can work with me here. Thanks for stopping by!

Pumpkin Soup Feat. Cilantro
Super easy gluten free, dairy free, paleo, sugar free pumpkin soup.
Write a review
Prep Time
10 min
Cook Time
1 hr
Prep Time
10 min
Cook Time
1 hr
732 calories
154 g
0 g
6 g
38 g
1 g
1141 g
690 g
0 g
0 g
3 g
Nutrition Facts
Serving Size
Amount Per Serving
Calories 732
Calories from Fat 54
% Daily Value *
Total Fat 6g
Saturated Fat 1g
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 0g
Cholesterol 0mg
Sodium 690mg
Total Carbohydrates 154g
Dietary Fiber 46g
Sugars 0g
Protein 38g
Vitamin A
Vitamin C
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
  1. Pumpkin flesh from 3/4 of the pumpkin (see photo in post for ball park, it's about 1 bowl)
  2. Broth/Stock.. equal parts to the amount of pumpkin you have. More if you like it thinner, less if you like it thicker.
  3. Cilantro
  4. Veggie Scraps (optional; recommended: sweet potato & cilantro stems)
  5. Sea Salt
  6. Pepper
  1. 1. You'll want to cook your broth with the cilantro and any veggie scraps first. You can do this for at least an hour in the crock pot on low, or shorter on high. The longer it's cooked, the stronger the flavor!
  2. 2. While the stock is simmering, puree your pumpkin flesh with salt and pepper in a food processor. You can do this until smooth or leave it chunky (I like it chunky)
  3. 3. When your stock is done simmering, add it to the food processor. Mind the fill line for your food processor so it doesn't overflow! You may have to do this part in batches.
  4. 4. Heat your soup mixture on the stove until warm.
  5. 5. Optional: top with fresh cilantro and enjoy!
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Similar to the food processor I have (and love). Click to get yours!


My favorite pre-made broth – Click to get yours!




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