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Hokkaido Pumpkin Soup With Parsnip

5 from 1 vote
This Hokkaido pumpkin soup with parsnip is a great healthy vegetable soup to make during winter. It changes from your typical carrot and parsnip soup as it is made with squash and a Chinese 5 spice seasoning.
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Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Servings: 6
Author: Eloïse Jennes


  • 1 Cutting board
  • 1 Sharp knife and vegetable peeler
  • Measuring cups and spoons or kitchen scales
  • 1 Large pot


  • 2 large parsnips
  • 1 small Hokkaido pumpkin approximately 1 kg or 2.2. lbs
  • 2 tablespoons olive oil
  • 6 cups (1,5 L) vegetable stock or 2 bouillon cubes + water
  • 15 ounces (400 g) canned brown lentils
  • cup (120 g) quinoa
  • 2 teaspoons Chinese 5 spice seasoning or 4 spice or gingerbread spice mix
  • 1 pinch of salt


  • Wash and peel the vegetables*. Cut them into relatively small pieces for them to cook more quickly. 
  • Heat a large pot with olive oil. When hot, add the vegetables and roast them for 10 minutes over medium-high heat. 
  • Add the vegetable stock and cover with a lid. Simmer over medium heat for 20 minutes or until the vegetables are cooked. 
  • Rinse the quinoa under cold water. Cook it according to package directions. Drain when cooked
  • Drain and rinse the canned lentils.
  • Blend the soup with an immersion blender until perfectly smooth.
  • Season with salt and Chinese 5-spice. Serve with quinoa and lentils.


  1. You can peel Hokkaido pumpkin with a potato peeler or add it to the soup with the skin on, as it is relatively thin.


Calories: 325kcal | Carbohydrates: 59g | Protein: 12g | Fat: 7g | Saturated Fat: 1g | Fiber: 13g | Sugar: 11g
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