We love pumpkin soup! This recipe is very simple, but the one kids love – without funny spices and tastes, they can not define. They add to it those little dough balls, in Austria called Backerbsen. We add some pumpkin oil and pumpkin seeds.

We tried motivating kids to at least try pumpkin seeds so we  spreaded some over the table for  decoration, counting on their curiosity …it worked for one out of 4 kids 🙂

From nutritional side pumpkin is very low calorie food with a lot of nutritional benefits. It is low in saturated fats, and very low in cholesterol and sodium. It is a good source of Vitamin E,  Vitamin B6, Folate, Iron, Magnesium and Vitamin C.


– 1 spoon of coconut oil (or other fat of your choice)

– cca 1 kg of pumpkin meat

– 1 bigger onion

– 1/2 l soup base

– 2 spoons of sour cream

– pumpkin oil

– pumpkin seeds

Cut onions in small pieces.

Peel the pumpkin (you should have one cca kg after that) and cut it in cubes.

Fry the onions for one minute on the coconut oil and then add the pumpkin. Add salt and pepper.

Fry for 5 min and then add the soup base. Cook until pumpkin is soft.

Add sour cream and blend it all with hand mixer or blender. Serve with pumpkin oil and pumpkin seeds.