Spicy Pumpkin Soup

A warming twist on an old favourite. Why not make a pot of pumpkin soup and freeze the leftovers for a healthy fast food option for one of those cold tired winter nights.
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  • Serves 4
  • 13 Ingredients
  • 5 Minutes Prep
  • 20 Minutes Cook
  • Easy
Nutrition per serve
  • Energy 1457kJ
  • Protein 12.7g
  • Fat (total) 4.5g
  • - Saturated Fat 0.7g
  • Carbohydrate (total) 58.1g
  • Fibre 10.6g
  • Sodium 431mg


1 teaspoon canola oil

1 onion, chopped

3 clove garlic. chopped

1 tablespoons ground cumin

2 tablespoons curry powder

3 cups pumpkin, peeled and chopped into 2cm cubes

1 small sweet potatoes, peeled and chopped into 2cm cubes

2 medium potatoes, peeled and chopped into 2cm cubes

1 apple, peeled, cored and quartered

1 reduced-salt vegetable stock cube (or 1 teaspoon powder)

1 litre water

4 tablespoons low-fat natural or Greek yoghurt, to serve

4 slices of wholemeal or multigrain bread, to serve


  1. Heat oil in a large pot and fry onion, garlic, cumin and curry powder for 2 minutes.
  2. Add the rest of the ingredients and simmer for 10 minutes or until the vegetables are just soft.
  3. Use a stick blender, normal blender or food processor to blitz the soup till smooth. Add more water if you prefer a runnier soup.
  4. Serve with a slice of toast and a spoonful of yoghurt.

Dietitian Notes / Recipe Tips

If you are making the soup to freeze, use less water and make a very thick soup. When cooled, put a big ladleful in a freezer bag, squeeze out all the air and then freeze. To defrost, put in the microwave or a pot with a ladleful of water.

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Provider Acknowledgement

Recipe and image reproduced with permission from LiveLighter © State of Western Australia 2013.

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