Lunch Recipe - Pumpkin Soup

Here's a simple recipe for a delicious pumpkin soup. Perfect for these cold, rainy days!

Serves 4


  • Centra Fresh Cream 250ml
  • Centra Olive Oil 142 ml
  • Centra Onion 2 finely chopped
  • Centra Pumpkin 1 - medium
  • Centra Sour Cream 1 (Optional)
  • Vegetable Stock 700 ml


  1. Heat 2 tbsp olive oil in a large saucepan, then gently cook 2 finely chopped onions for 5 mins, until soft but not coloured.
  2. Add the pumpkin chunks to the pan, then carry on cooking for 8-10 mins, stirring occasionally until it starts to soften and turn golden.
  3. Pour 700ml stock into the pan, then season with salt and pepper. Bring to the boil, then simmer for 10 mins until the pumpkin is very soft.
  4. Pour the cream into the pan, bring back to the boil, then purée with a hand blender.
  5. For an extra-velvety consistency you can now push the soup through a fine sieve into another pan.
  6. Reheat the soup if needed, taste for seasoning, then serve with a cute spider web design. Just fill a sandwich bag with sour cream and snip off a corner.  
  7. Draw a spiral in sour cream and then run a cocktail stick from the center to the edge.

This recipe is brought to you by Centra in association with My Nutrition Ireland. Visit to find your local store, and make sure to check out Centra on Facebook and Twitter.