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Pumpkin & Leek Soup with Pine Nut Cream

A modern vegan version of a traditional winter warmer.
Prep Time 25 mins
Cook Time 45 mins
Course lunch, Main Course
Calories 1454 kcal


  • 1 soup pot large size
  • 1 food processor or stick blender
  • 1 Oven
  • 1 baking tray
  • baking paper


  • 1 kg pumpkin chopped into large chunks
  • 150 grams sweet potato chopped into large chunks
  • 2 whole potatoes, medium size chopped into large chunks
  • 1/2 leek white part only, sliced
  • 2 tsp cumin
  • 4 tsp vegeta powdered stock
  • 2 litres water
  • 25 grams butter or oil
  • smoked salt to taste
  • spray oil
  • 1/4 cup lemon juice
  • 1/2 cup water
  • 150 grams pine nuts


  • Heat the butter or oil in the soup pot over medium heat.
  • Add the sliced leek and fry it gently for approximately 5 minutes. Make sure not to burn it.
  • Add the cumin & garlic and stir them through. Fry for a further 2 minutes.
  • Add the chopped vegetables and mix them with the leek. Fry for 15 minutes, stirring as required.
  • Once the vegetables have started cooking a little, add the water and vegeta stock powder and stir the mixture.
  • Put the lid on your soup pot and turn the heat up to high. Boil your soup for half an hour or until the liquid has reduced significantly.
  • Preheat the oven to 160 degrees (320F).
  • Wash all the pulp off your pumpkin seeds then pat them dry in a towel or paper towel.
  • Line a baking tray with baking paper, then spread out the pumpkin seeds on it. Spray with a light coating of spray oil, then sprinkle with smoked salt.
  • Roast the pumpkin seeds in the oven for 20 minutes or until crispy & golden. Remove & cool them once done.
  • Turn the heat off and cool your soup.
  • Soak pine nuts in a bowl of water for 15 minutes.
  • Once the nuts have softened and turned white, blend them in a food processor with the water and lemon juice. You may like to alter the quantities of water and lemon juice to make the consistency you prefer.
  • When the soup has cooled, blend it thoroughly with a stick blender or in a food processor.
  • Serve and enjoy! Garnish with the roasted pumpkin seeds plus something else you enjoy- we suggest fresh sage, parsley, chia seeds, dried onion or paprika.


One kilogram is just over 2 pounds.
Vegans should use oil instead of butter.
Smoked salt adds an extra layer of flavour, & is an artisan ingredient I found local to me- perhaps you can find something similar in your area.


Serving: 400gCalories: 1454kcalCarbohydrates: 127gProtein: 35gFat: 105gSaturated Fat: 8gPolyunsaturated Fat: 51gMonounsaturated Fat: 29gSodium: 218mgPotassium: 5015mgFiber: 16gSugar: 43gVitamin A: 107250IUVitamin C: 124mgCalcium: 410mgIron: 21mg
Keyword main course, Pumpkin, Soup, starter, vegan, Vegetarian
Tried this recipe?Let us know how it was!