Portuguese Pumpkin Soup (Sopa de Abóbora) 🎃

This Portuguese pumpkin soup is creamy, comforting and made in one pot with butternut squash, potatoes, carrots and a little nutmeg. There’s no roasting and no cream, just simple ingredients blended into a beautiful bowl of sopa de abóbora.

Minha gente, sopa season is officially here! 🥣 This is the kind of recipe I want when the weather cools down: something warm on the stove, very little fuss and a piece of Portuguese bread ready for that last bit in the bowl.

I made this soup as part of my Thanksgiving cooking, and it fits so beautifully on a holiday table. But it’s also simple enough for a regular weeknight. If you already love my caldo verde, here’s another soup to add to your rotation.

My version has plenty of garlic, a bay leaf and just a tiny pinch of nutmeg and white pepper. I found the seasoning could easily become too strong, so I’ve kept those amounts gentle here. We want to taste the squash, too! 🧄

Why you’ll love this Portuguese squash soup ❤️

    •    Everything cooks in one pot, with no roasting tray to wash.
    •    Potatoes and squash create a creamy texture without adding cream.
    •    It uses everyday ingredients and flexible vegetable quantities.
    •    You can make it ahead for Thanksgiving or a busy week.
    •    The smooth texture makes it easy to dress up with a simple garnish.

What is sopa de abóbora? 🇵🇹

Sopa de abóbora means pumpkin soup, and Portuguese recipes use different pumpkins and squashes. Here, I’m using butternut squash with onion, garlic, potatoes and carrots, then blending everything until smooth.

There isn’t one version that represents every Portuguese kitchen. For example, Ribeira Brava’s includes sopa de abóbora-tenra, a different preparation using milk or whey. My recipe is the version I’m sharing from my own cozinha.

Pumpkin soup also belongs to many food cultures. Haiti’s soup joumou, for example, is a celebratory pumpkin soup with vegetables, meat, pasta and its own important history. It’s very different from this smooth bowl, but a lovely reminder of how one ingredient can carry so many stories.

Ingredients for Portuguese pumpkin soup 🧅

    •    2 tablespoon olive oil
    •    1 large onion, chopped
    •    3–4 garlic cloves, thinly sliced
    •    1 dried bay leaf
    •    1 medium butternut squash, peeled, deseeded and cut into 2–3 cm cubes (aim for about 900 g prepared squash)
    •    3–4 small to medium potatoes, peeled and diced (about 500 g prepared)
    •    2–3 carrots, peeled and sliced (about 250 g prepared)
    •    ¼ teaspoon ground nutmeg (a tiny pinch)
    •    ¼ teaspoon ground white pepper (a tiny pinch), plus more to taste
    •    ½ teaspoon fine salt, plus more to taste (start with less if using salty stock)
    •    4 cups (1 litre) low-sodium chicken stock, plus more as needed for cooking and thinning

Optional garnish 🌿

    •    Extra virgin olive oil, for drizzling (optional)
    •    Toasted pumpkin seeds, for topping (optional)
    •    Chopped fresh parsley, for topping (optional)

A few ingredient notes

Squash: Butternut gives this soup its golden colour and gentle sweetness. Squash sizes vary a lot, so the prepared weight is a more useful guide than “one squash.” Pre-cut butternut works too.

Potatoes and carrots: The potatoes give the soup body; the carrots add colour and sweetness. Choose 3 or 4 potatoes and 2 or 3 carrots according to their size, using the weights above as a guide.

Chicken stock: Start with four cups. You can add more during cooking if needed, then adjust again after blending. Low-sodium stock gives you more control over the salt.

Nutmeg and white pepper: A little goes a long way. Use a tiny pinch, especially if your spices are freshly opened and add more as you go.

How to make sopa de abóbora 🥣

1.    Warm the olive oil in a large, heavy pot over medium heat. Add the onion and cook for 5–7 minutes, stirring occasionally, until softened without browning.

2.    Add the sliced garlic and bay leaf. Cook, stirring, for 30 seconds, just until fragrant.

3.    Add the squash, potatoes and carrots. Sprinkle in the nutmeg, white pepper and salt, then stir to coat the vegetables.

4.    Pour in 4 cups (1 litre) of chicken stock. Add more stock only if needed to bring the liquid just below the top of the vegetables; they do not need to float. Bring to a boil, then reduce the heat, partially cover and simmer for 25–30 minutes, stirring occasionally, until all the vegetables are very tender.

 5.    Take the pot off the heat and remove and discard the bay leaf. Blend with an immersion blender until smooth, stopping once the vegetables are fully puréed.

 6.    Stir in additional hot chicken stock, a little at a time, until the soup reaches your preferred consistency. Taste and adjust the salt and white pepper in small pinches. Warm gently if needed.

 7.    Ladle into bowls and serve. If desired, finish with a drizzle of extra virgin olive oil, toasted pumpkin seeds and chopped parsley.

My tips for a smooth, balanced soup

    •    Keep the squash raw for this version. It softens in the pot, so there’s no need to roast it first.
    •    Let every vegetable become tender. A knife should slide easily into the carrots, potatoes and squash before you blend.
    •    Always remove the bay leaf. It flavours the broth but shouldn’t go through the blender.
    •    Blend only until smooth. Prolonged blending can make potato-heavy soups sticky
    •    Adjust the liquid gradually. A splash at a time is easier to control than an extra carton all at once.

    •    Go gently with the spices. The nutmeg should be in the background, and the white pepper shouldn’t leave a strong peppery finish.

If the nutmeg or pepper tastes overpowering, adding more cooked, unseasoned squash or potato and a little unsalted stock can dilute it. A drizzle of olive oil may soften the impression, but it won’t remove the seasoning. Taste before adding anything else.

Substitutions and variations 🌿

Use cooking pumpkin: Replace the prepared butternut squash with the same weight of peeled, deseeded cooking pumpkin, such as a sugar pumpkin. Moisture and sweetness vary, so adjust the stock after blending. Choose a pumpkin sold for cooking for a more predictable result.

Make it vegetarian or vegan: Replace the chicken stock with vegetable stock, using the same starting quantity. The base recipe contains no cream or butter.

Add canned white beans: For extra body, add 1 cup of drained, rinsed cannellini or navy beans during the final 5 minutes of simmering, then purée with the vegetables. Add extra stock as needed. You can leave the beans whole for texture, but that changes the smooth style of this soup.

Add kale or cabbage: After blending, add 1–2 cups of finely shredded kale or cabbage and simmer until tender, usually 8–15 minutes depending on the variety and how thinly you cut it. Add stock if needed. This makes a more textured vegetable soup, a different direction from the silky purée I’m making here.

Leave out the nutmeg: If you’re sensitive to its flavour, it’s fine to omit it. The onion, garlic, bay leaf and stock still give you a savoury base.

How to serve it 🍽️

A little extra virgin olive oil, toasted pumpkin seeds and chopped parsley are all you need to make each bowl feel special.

Serve with Portuguese bread for an easy lunch, or offer smaller bowls before your main meal. If you're planning on making this for the Holidays, make the soup a day ahead gives you one less thing to think about when everyone arrives.

For another main dish to build your holiday table around, try my Pernil Assado.

For everyday dinners, this also makes a lovely starter before my One Pan Frango Assado.

Make ahead, storage and reheating 🧊

    •    Make ahead: Prepare the soup the day before serving and add the garnishes to individual bowls at the table.

    •    Refrigerate: Divide into shallow containers so it cools quickly and refrigerate within 2 hours. Keep at 4°C or colder and use within 2–3 days.

    •    Freeze: Freeze without the garnish in suitable containers, leaving expansion space. Use within 3 months for best quality.

    •    Reheat: Thaw in the refrigerator. Reheat in a pot, stirring frequently and adding stock if needed. Bring the soup to a full rolling boil and ensure it reaches 74°C throughout. Reheat only the portion you plan to serve.

Frequently asked questions 💬

Can I use butternut squash instead of pumpkin?

Yes! Butternut squash is what this recipe uses. You can also use the same prepared weight of a suitable cooking pumpkin and adjust the liquid as needed.

Do I need to roast the squash first?

No. The cubed squash cooks with the potatoes and carrots in the stock. That’s what makes this version so easy.

How does this soup become creamy without cream?

The softened squash and potatoes blend into a thick, smooth purée. Add stock gradually to get the consistency you enjoy.

Why is my soup too thick?

The vegetable sizes and amount of potato affect the thickness, and it thickens further as it cools. Stir in hot stock a little at a time, then taste for seasoning.

What if my soup is too thin?

Simmer gently with the lid off, stirring frequently, to reduce it. For a bigger adjustment, blend in some additional cooked squash or potato.

Can I use a regular blender?

Yes, if it is designed for hot liquids. Follow its instructions, work in small batches and allow steam to escape as directed. Never blend hot soup in a sealed personal blender.

Is this the same as caldo verde?

No. This recipe is a smooth squash soup. Caldo verde has a potato base with finely sliced greens, and my version includes chouriço.

More Portuguese comfort food to try 🇵🇹

    •    Caldo Verde for another comforting soup.
    •    One Pan Frango Assado for an easy family dinner.
    •    Pernil Assado for your next holiday meal.
    •    Alcatra from Terceira for a cosy Sunday dinner.

From my cozinha to yours ❤️

If you make this Portuguese pumpkin soup, leave a rating and a comment below. I’d love to know what your family thought! Save it to Pinterest for your fall cooking, tag @rainha_da_cozinha so I can see your bowls, and subscribe to Letters from the Cozinha for more recipes and a little Portuguese comfort in your inbox. 🥣

Portuguese Pumpkin Soup (Sopa de Abóbora) 🎃

Sandra Correia

A creamy Portuguese pumpkin soup made with butternut squash, potatoes, carrots, garlic and a gentle touch of nutmeg. This simple soup cooks in one pot without roasting or adding cream.

Print Recipe Pin Recipe

Prep Time 20 minutes mins

Cook Time 40 minutes mins

Total Time 1 hour hr

Course Appetizer, Side Dish

Cuisine Mediterranean, portuguese

Servings 6

Equipment

• Large Dutch oven or heavy-bottomed pot
• knife
• chopping board
• vegetable peeler
• measuring spoons
• immersion blender or stand blender
• Ladle
• Measuring Cup

Ingredients

  

• 2 tablespoon olive oil
• 1 large onion chopped
• 3-4 garlic cloves thinly sliced
• 1 dried bay leaf
• 1 medium butternut squash peeled, deseeded and cut into 2–3 cm cubes (aim for about 900 g prepared squash)
• 3-4 small to medium potatoes peeled and diced (about 500 g prepared)
• 2-3 carrots peeled and sliced (about 250 g prepared)
• ¼ teaspoon ground nutmeg
• ¼ teaspoon ground white pepper plus more to taste
• ½ teaspoon fine salt plus more to taste (start with less if using salty stock)
• 4 cups 1 litre low-sodium chicken stock, plus more as needed for cooking and thinning

Optional garnish 🌿

• Extra virgin olive oil for drizzling (optional)
• Toasted pumpkin seeds for topping (optional)
• Chopped fresh parsley for topping (optional)

Instructions

 

• 1    Warm the olive oil in a large, heavy pot over medium heat. Add the onion and cook for 5–7 minutes, stirring occasionally, until softened without browning.
• 2    Add the sliced garlic and bay leaf. Cook, stirring, for 30 seconds, just until fragrant.
• 3    Add the squash, potatoes and carrots. Sprinkle in the nutmeg, white pepper and salt, then stir to coat the vegetables.
• 4    Pour in 4 cups (1 litre) of chicken stock. Add more stock only if needed to bring the liquid just below the top of the vegetables; they do not need to float. Bring to a boil, then reduce the heat, partially cover and simmer for 25–30 minutes, stirring occasionally, until all the vegetables are very tender.
• 5    Take the pot off the heat and remove and discard the bay leaf. Blend with an immersion blender until smooth, stopping once the vegetables are fully puréed.
• 6    Stir in additional hot chicken stock, a little at a time, until the soup reaches your preferred consistency. Taste and adjust the salt and white pepper in small pinches. Warm gently if needed.
• 7    Ladle into bowls and serve. If desired, finish with a drizzle of extra virgin olive oil, toasted pumpkin seeds and chopped parsley.

Notes

 •    Vegetable counts vary with size. Use the prepared weights as a guide. Four cups of stock is the starting amount, not a fixed final total.
    •    Keep the nutmeg and white pepper at a tiny pinch each. A ¼ teaspoon is half of a level ¼ teaspoon measure. Nutmeg may be omitted.
    •    For a vegetarian or vegan soup, replace the chicken stock with vegetable stock.
    •    For white beans, add 1 cup drained, rinsed canned cannellini or navy beans in the final 5 minutes of simmering, then blend. Thin with stock as needed.
    •    For greens, add 1–2 cups finely shredded kale or cabbage after blending. Simmer until tender, usually 8–15 minutes, adding stock as needed. This creates a textured variation rather than the smooth original.
    •    Refrigerate in shallow containers within 2 hours and use within 2–3 days. Freeze without garnish for up to 3 months for best quality. Thaw in the refrigerator, then reheat while stirring to a full rolling boil and at least 74°C throughout.

 •    Times and yield are approximate. Optional variations change the cooking time and yield.

Keyword butternut squash soup without cream, Portuguese pumpkin soup, Portuguese squash soup, sopa de abóbora