# The Best Pumpkin Soup

**By Merve Tığlı** · 2026-07-12

I'm calling it: the most delicious pumpkin soup. The spices — star anise and fresh nutmeg — do the heavy lifting, and the toppings take it to another level.

**Makes about 6 bowls**

### Nutrition (per bowl with toppings, estimated)

-   Calories: ~140 kcal
-   Protein: 4 g
-   Fat: 6 g
-   Carbohydrates: 17 g
-   Fibre: 3 g

_Estimated values._

### Ingredients

-   1 red onion
-   4 cloves garlic
-   1 medium potato
-   800 g pumpkin
-   300 ml marrow bone broth
-   Water, as needed
-   2 star anise
-   1 dessert spoon freshly grated nutmeg
-   Salt, black pepper, ginger, turmeric, red pepper

**To serve (per bowl):**

-   1 dessert spoon labneh, Roquefort or blue cheese
-   Plenty of cumin (freshly ground from seed if you can)
-   Raw pumpkin seeds toasted in coconut oil

### Method

1.  Cook the onion, garlic, potato and pumpkin in the bone broth with the spices, topping up with water as needed, until soft. Remove the star anise.
2.  Blend until silky.
3.  Serve with the cheese, cumin and toasted pumpkin seeds on top.

_Originally shared on [our Instagram](https://www.instagram.com/reel/Cy0OS8ioWU9/)._

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> Source: [nFit Diet & Nutrition](https://shop.nfitdiet.com/blogs/nfit-recipes/best-pumpkin-soup)