![['A close-up view of creamy pumpkin soup in a meal prep container.', 'A side view of vibrant orange pumpkin soup in a glass container with fresh herbs.', 'A delicious bowl of pumpkin soup, showcasing its rich texture and color, ready for meal prep.', 'A detailed shot of a serving of pumpkin soup with visible chunks of vegetables, prepared for freezing.']](https://proteinrecipelab.com/wp-content/uploads/2026/07/pumpkin-soup-meal-prep_1_U1.webp)
Easy freezer-friendly pumpkin soup recipe (meal prep)
This hearty pumpkin soup is perfect for meal prep and can be frozen for later. It's simple, nutritious, and full of comforting flavors.
Ingredients
olive oil
- 2 tbsp olive oil
leeks
- 2 pieces leeks, washed and sliced (white and light green parts only)
onions
- 2 diced onions
garlic
- 4 cloves garlic, crushed
cauliflower
- 1 kg cauliflower, chopped (about 1 kg/2.2 lb)
pumpkin
- 1 kg peeled fresh pumpkin, diced (can use butternut or sugar pumpkins)
vegetable and/or chicken stock
- 8 cups vegetable and/or chicken stock
salt and black pepper
- to taste salt and black pepper
Instructions
- Heat olive oil in a large pot over medium heat. Add sliced leeks, onions, and garlic; cook until softened.
- Add chopped cauliflower and diced pumpkin; cook for a few minutes.
- Pour in vegetable stock, season with salt and pepper, and bring to a boil. Reduce heat and simmer until vegetables are tender, about 20 minutes.
- Use an immersion blender to puree the soup until smooth. Adjust seasoning as needed.
- Serve hot or let cool and freeze for meal prep.
Notes
This soup can be stored in the freezer for up to 3 months. For a creamier texture, add a splash of coconut milk before blending.