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Pumpkin Soup topped with yoghurt with toast

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.


Serves: Serves 4

Number of ingredients: 13 Ingredients

To prep: 5 Minutes Prep

To cook: 20 Minutes Cook

Difficulty: Easy

Nutrition per serving

  • 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.