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Soupe onctueuse à la citrouille

Creamy Pumpkin Soup

Preparation: 30 minutes 

Servings: 6 

What could be better than a warm and comforting homemade soup after a beautiful fall day of pumpkin picking? Our little secrets: two local oils that add a little je-ne-sais-quoi and a crunchy topping for a textural contrast that makes all the difference! A delicious meal full of vegetables and comfort.

Get cooking!


For the soup  

  • 4 cups (1 L) pumpkin, cut into large cubes 
  • 2 carrots, cut into chunks 
  • 3 tbsp. Virgin sesame oil
  • 1 large white onion, chopped  
  • 3 garlic cloves, minced  
  • 4 stalks of celery, cut in little cubes (to avoid having to sift the soup through a colander and adding unnecessarily to the dishes)!   
  • 3 tbsp (45 mL) Virgin sunflower oil   
  • 6 cups (1.5 L) white stock or vegetable broth 
  • 3 potatoes, cut into cubes  
  • Fine grey sea salt Maison Orphéeto taste 
  • 1 tbsp (15 ml) ginger, finely minced 
  • ½ tbsp (8 ml) turmeric powder 

For the filling crispy


For the soup  

1. Preheat oven to 400°F (200°C).

2. In a bowl, brush the pumpkin and carrots with the virgin sesame oil and mix well.

3. Spread the same vegetables on a baking sheet and broil until tender and golden.

4. Meanwhile, in a saucepan, sweat the onions, celery and garlic over medium heat in the sunflower oil.

5. After a few minutes, add the stock, potatoes, salt, ginger and turmeric and simmer until the potatoes are cooked.

6. Let cool and blend in a food processor while adding the pumpkins and carrots.

For the filling  

7. In frying pan or skillet, over medium heat, sauté the pumpkin and sunflower seeds for a few minutes.

8. Just before serving, add the seeds, salt to taste and a drizzle of sunflower oil to each plate of soup. If desired, garnish with a drizzle of Belsoy soy cream or coconut milk for a smoother texture.

9. Enjoy!

Photo credits Stéfanie Crevier @le_refuge_soins_naturels and Debbie Barrette @debphotographe 

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