Pumpkin, Caramelised Onion, Fennel and Apple Soup
I don’t often crave soup, but when I do, I indulge fully.
There’s no single trigger that sets it off. Weather doesn’t always play a part — sometimes it’s warm, sometimes not. For me, the desire for soup is random and yet incredibly specific. When it arrives, I know it’s time.
I love the alchemy of soup-making. The slow layering of flavours. The gentle transformation of simple ingredients into something deeply nourishing. There are infinite possibilities, endless combinations, and no two pots are ever quite the same.
Soup is also one of the most generous things you can cook. It fills the fridge, stocks the freezer, and quietly supports future versions of yourself — tired versions, busy versions, hungry-at-the-end-of-the-day versions.
Why You’ll Love This Soup
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Deeply nourishing and grounding
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Naturally gluten free
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Freezer-friendly and make-ahead friendly
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Balanced sweetness and savoury depth
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Perfect for lunch or dinner
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Made with simple, seasonal ingredients
It’s the kind of soup that feels both comforting and quietly sophisticated.
In this soup, sweetness and savouriness are held in balance.
Caramelised onions bring depth and richness. Apple adds a gentle, almost hidden sweetness. Pumpkin softens everything, grounding the flavours, while fennel lends its subtle anise note — aromatic but not overpowering.
All of this is anchored by a deeply savoury beef stock or bone broth. That savoury base is essential. It holds the sweetness in check and adds complexity, turning this from a simple vegetable soup into something layered and satisfying.
A good soup can nourish the body quickly and efficiently. When made with beautiful produce and a quality bone broth, you have a combination that supports warmth, digestion and energy.
If you don’t have bone broth on hand — or can’t make it — simply buy the best beef stock you can afford. It truly makes all the difference, both to the flavour and how the soup feels in your body.
Recipe: Pumpkin, Caramelised Onion, Fennel and Apple Soup
Serves 6–8 | Prep time 15 minutes | Cook time 1 hour
Ingredients
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½ pumpkin, skin removed and cut into 3cm chunks (I used Jap pumpkin)
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2 medium onions, thinly sliced
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2 cloves garlic, crushed
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2 tbsp olive oil
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1 knob butter (about 1 tbsp)
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1 medium fennel bulb, sliced
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2 small seasonal apples, peeled and diced (organic if possible)
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Sea salt and freshly ground pepper
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1 star anise
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2 litres beef bone broth or good quality beef stock
Optional toppings
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Baby spinach leaves
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Chopped raw pistachios
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Pepitas
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Pomegranate seeds
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Fresh coriander leaves
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Cold-pressed olive oil
Method
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Place a heavy-based saucepan over medium-high heat. Add olive oil, then onions.
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Cook onions, stirring regularly, until deeply caramelised but not burnt. If they begin to stick, add a tablespoon of stock to loosen the pan.
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Once caramelised, add garlic and cook for 1 minute.
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Add butter, pumpkin and fennel, stirring to coat. Allow vegetables to soften slightly, stirring occasionally.
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Add apple, enough stock to fully cover the vegetables, season lightly and add the star anise.
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Bring to a gentle simmer, then reduce heat to low, cover and cook for 1 hour to allow flavours to meld.
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Remove from heat, discard star anise, and allow to cool slightly before blending until smooth.
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Taste and adjust seasoning if needed. Serve with desired toppings.
Tips & Variations
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Use pear instead of apple for a softer sweetness
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Omit fruit entirely for a more savoury soup
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Add a pinch of nutmeg or white pepper for warmth
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Use chicken bone broth if preferred
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Leave the soup slightly chunky for texture instead of fully blending
Serving & Storage
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Serve hot with fresh herbs, seeds and good olive oil
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Keeps in the fridge for up to 3 days in an airtight container
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Freeze in portions for up to 1 month
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Reheat gently to preserve flavour
FAQ
Q. Can I make this soup vegetarian?
Yes — substitute beef stock with a rich vegetable stock, though flavour will be lighter.
Q. Why caramelise the onions?
Caramelisation builds depth and complexity, balancing the sweetness of the pumpkin and apple.
Q. Is fennel essential?
It adds subtle anise notes, but you can omit it if fennel isn’t your thing.
Q. Can I make this ahead?
Absolutely — it tastes even better the next day.
This is a soup for moments when the body quietly asks for nourishment. When instinct leads the way. When something warm, slow and layered feels right.
It’s not flashy. It doesn’t rush. It simply does what good soup should do — hold you, feed you, and wait patiently in the freezer for another day.
Pumpkin, Caramelised Onion, Fennel and Apple Soup
Ingredients
- 1/2 Pumpkin skin removed in 3cm chunks (i used Jap Pumpkin)
- 2 Medium Onions Sliced Fine
- 2 cloves Garlic Crushed
- 2 tbsp Olive oil
- 1 Knob of butter about 1tbsp
- 1 Medium Fennel sliced
- 2 Small Seasonal apples organic preferably peeled and diced
- Salt and pepper
- 1 Star anise
- 2 Litres Beef bone broth or good quality beef stock
Optional serving extras
- Baby spinach leaves
- 1/4 cup Raw pistachios chopped
- 1/4 cup Pepitas
- Pomegranate seeds
- Coriander leaves
- Cold pressed olive oil
Instructions
- Place a heavy based sauce pan on a medium high heat, once to temperature add the olive oil and then add the onions.
- Cook the onions whilst stirring until darkened and caramelised but not burnt. If the onions are sticking to the base of the pan add some of the beef stock in to the pan 1 tablespoon at a time.
- Once the onions are cooked add the garlic and cook for 1 minute.
- Follow with the knob of butter and the pumpkin ans fennel and stir to combine the ingredients. Allow the pumpkin to cook down and soften slightly stirring every now.
- Once the pumpkin is beginning to soften add the stock in to completely cover the pumpkin, apple and fennel. Season lightly and add the star anise.
- Bring to a simmer and then reduce the heat to low and cover. Allow the soup to gently cook and flavours meld for 1hr.
- Remove from heat, remove the star anise, then allow to cool slightly before blending with either a stick blender or liquidizer. test for seasoning and correct if needed.
- Serve topped with your favourite toppings. Can be kept in the fridge in an air tight container for 3 days or portioned and frozen for 1 month.
Notes
If you loved this Recipe try one of these
Ricotta, Kale and Roast Pumpkin and Zucchini Lasagne (gluten free)
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Did You Make This Recipe?
I’d love to see your version of this Pumpkin Soup!
Tag @thekrookedspoon on Instagram and use #thekrookedspoon so I can share your creation.
