This Pumpkin and Leek Soup is velvety smooth without any cream, just perfect for chilly evenings or when you're craving something nourishing. It's also super easy to whip up with a handful of simple ingredients!
I'm not one to usually exaggerate, but this is the best pumpkin soup recipe ever! It's silky, rich, and balanced just right between sweet pumpkin and mellow, buttery leeks.
I know most people see pumpkin as an autumn ingredient, but I personally enjoy it year-round. And this leek and pumpkin soup is actually perfect for spring, too, when you have all that fresh leek around.
Why you'll love this pumpkin and leek soup
- It tastes quite fancy, even though it's actually dead easy to make.
- You'll love how creamy and rich it tastes, even though there's absolutely no cream or coconut milk in it.
- The chickpeas add protein and make the soup extra filling, so it's a proper meal on its own.
What you'll need
Pumpkin - I love using sugar pumpkin here because it's naturally sweeter, creamier, and blends beautifully into soups.
If you're in the UK, look for smaller culinary pumpkins or butternut squash; they puree beautifully to give your soup that perfect velvety texture.
Leeks - Leeks have this beautiful, mellow sweetness that makes the soup taste so special. Feel free to add as much as you like!
Fresh thyme - It adds gentle warmth without overwhelming the pumpkin.
Chickpeas - Chickpeas are my sneaky way of adding protein to make the soup more filling (and they blend up creamy too!)
Dry white wine - A splash of dry white wine gives the soup a lovely, subtle flavor that's truly restaurant-worthy. Any crisp wine like Sauvignon Blanc or Pinot Grigio is a great choice here.
Pro tip
If you have the time, roast the pumpkin chunks in the oven first. It caramelizes their edges, intensifies the sweetness, and makes your soup taste even more amazing!
How to make pumpkin and leek soup
This is a quick guide with step-by-step photos. For full ingredients and instructions, check out the recipe card below.
Start by heating the olive oil in a large pot, then gently cook the leeks for 6-7 minutes until they're soft and fragrant.
Next, add the pumpkin, fresh thyme, salt, and pepper and cook for another 5 minutes until the pumpkin starts to soften.
Pour in the white wine, let it bubble up for a couple of minutes, then stir in the chickpeas and vegetable stock and simmer covered for about 20 minutes until the pumpkin is tender.
Finally, remove from heat, blend until you get your ideal consistency (chunky or smooth, your call!), adjust seasonings to taste, and serve hot.
Substitutions and variations
- To make the pumpkin and leek soup extra creamy, swap the vegetable stock for half stock and half coconut milk.
- If you'd like the soup a bit spiced up, add a pinch of ground cumin or smoked paprika while sautéing.
- Scatter crispy roasted chickpeas or pumpkin seeds on top just before serving for a bit of crunch.
Helpful tips
- I always cook leeks gently on medium-low. That's because they burn quite easily, and slow cooking brings out their lovely sweetness.
- Cut the pumpkin into similar-sized pieces so everything cooks evenly.
- If the soup feels too thick after blending, thin it out with a little extra stock or water.
What to serve with leek and pumpkin soup
- Warm crusty bread: Nothing beats dipping fresh sourdough or baguette into this creamy soup!
- Garlic toast or bruschetta: Rub thick bread slices with garlic and olive oil, toast them until crispy and dunk in!
- Flatbread or focaccia: Soft, fluffy bread seasoned with rosemary and flaky salt - have I made you hungry yet? 😊
Leftovers and storage
- Let the soup cool completely, then store it in an airtight container in the fridge; it keeps well for about 4 days.
- Gently reheat it on the stove or in the microwave; add a splash of stock or water if it's thickened.
- Freeze the soup in portions for up to 3 months; thaw overnight in the fridge before reheating.
If you've tried this pumpkin and leek soup recipe, please don't forget to rate it and leave a comment below! I'd love to hear what you thought.
Want more recipe inspiration? You can find me on Instagram, Facebook and Pinterest.
Pumpkin and Leek Soup
Ingredients
- 2 tablespoons olive oil
- 3 medium leeks, white and light green part only, sliced
- 1 pound pumpkin, cut into bite-size pieces
- 1 tablespoon fresh thyme, finely chopped
- ½ teaspoon salt
- ¼ teaspoon freshly ground black pepper
- ⅓ cup dry white wine
- 1 can (14 oz / 400 g) chickpeas, drained and rinsed
- 2 cups vegetable stock
- Extra salt and freshly ground black pepper to taste
Instructions
- Heat the olive oil in a large pot over medium heat. Add the leeks and cook gently for 6-7 minutes until they're soft and fragrant, stirring occasionally.2 tablespoons olive oil3 medium leeks
- Add the pumpkin, fresh thyme, salt, and freshly ground black pepper. Cook for another 5 minutes, stirring occasionally, until the pumpkin begins to soften slightly.1 pound pumpkin1 tablespoon fresh thyme½ teaspoon salt¼ teaspoon freshly ground black pepper
- Pour in the white wine and let it bubble for 2-3 minutes, scraping any delicious browned bits off the bottom of the pot.⅓ cup dry white wine
- Add the chickpeas and vegetable stock, then stir everything together. Bring the soup to a gentle simmer, cover with a lid, and cook for 20 minutes or until the pumpkin is completely tender.1 can (14 oz / 400 g) chickpeas2 cups vegetable stock
- Remove the pot from the heat and use an immersion blender to puree the soup just until you have the perfect consistency (I like mine still a bit chunky!).
- Taste the soup, and adjust with extra salt and freshly ground black pepper if needed. Serve hot, garnished with extra fresh thyme or a swirl of olive oil if you like.Extra salt and freshly ground black pepper to taste
Notes
- Leeks can hide grit, so slice them first, then rinse thoroughly under cold running water in a colander.
- Pick a sugar pumpkin or another culinary pumpkin variety to make the soup extra sweet and creamy.
- If you're using a regular blender, let the soup cool slightly and blend in batches with the lid vented.
Naomi
This is so yummy! The wine brightens the soup perfectly. I added some smoked paprika as suggested and some red pepper flakes for warmth. This is a great fall soup. Thanks!
Paris
Thank you too Naomi.