Pumpkin and Fennel Soup with Maple Pepita Seeds

Feeds 4-5

Prep 5 mins

Cooking Time 20 mins


1 large wedge of pumpkin (approx 350-400g)

1 medium sweet potato

1 large carrot

1 leek

1 large potato

1/4 fennel

1 clove garlic

1/4 teaspoon nutmeg

1 tablespoon butter

3 tablespoons oil

1.1 litre vegetable stock


2 heaped tablespoons of pepita seeds

2 tablespoons of maple syrup

Pumpkin and Fennel Soup with Maple Pepita Seeds


  1. Peel and roughly chop the vegetables.
  2. Heat a heavy base pot and add olive oil & butter followed by all the vegetables.
  3. Stir and cook for 5 minutes until the veggies smell aromatic.
  4. Add stock. Cook for 15-20 minutes or until all the vegetables have softened.
  5. Add pepper and check the taste for salt.
  6. Using a hand blender, blitz until smooth.
  7. Dry toast pepita/pumpkin seeds for a few minutes before adding maple syrup. Allow them to cool slightly (note, remove the seeds before they cool completely, so they don’t stick to the pan)
  8. Serve soup with freshly cracked pepper and sprinkle with pepita maple seeds.

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