Healthy pumpkin soup

pumkin soup

Table of Contents

Often when people think of making pumpkin soup from scratch, they think too much admin. So I thought I would share a delicious low admin recipe I came across that is still full of nutrients.

Eating a diet full of nutrients can help reduce inflammation and aid recovery. 

Pumpkin – the main ingredient of this soup contains carotenoids such as beta-carotene, lutein and zeaxanthin, all of which are beneficial for eye health. Lutein and zeaxanthin are important antioxidants that filter and protect the eyes from blue light (the form of light emitted by displays such as smartphones, tablets, and computer monitors). These can stress our nervous system (stimulating the fight and flight response).  

This soup also contains ingredients such as garlic and turmeric, which is anti-inflammatory, oranges and lemons which are high in vitamin C and many other health-benefiting spices. 


1 large pumpkin

2 tablespoons olive oil

2 onions, roughly chopped

4 cloves garlic, finely chopped

1-litre vegetable stock

2 teaspoons ground cumin

2 teaspoons ground coriander

1 teaspoon turmeric

½ teaspoon ground cinnamon

1 teaspoon ground nutmeg

200ml coconut cream

zest and juice of 1 lemon

zest and juice of 1 orange

salt and freshly ground black pepper

6 tablespoons natural yoghurt

finely chopped fresh chives to serve



Preheat your oven to 180°C.

Put the whole pumpkin on a roasting pan and cook for 40–50 minutes until cooked through. Remove from the oven and leave to cool.

Once cool enough to handle, gently remove the skin of the pumpkin — it should fall off. Cut the pumpkin in half and scoop out the seeds. Roughly chop the cooked flesh.

Heat the olive oil in a large saucepan and sauté the onion and garlic for 2–3 minutes until soft. Add the stock, cumin, coriander, turmeric, cinnamon and nutmeg, and bring to the boil. Reduce the heat, add the pumpkin and cook for 10 minutes.

Remove the pan from the heat and stir through the coconut cream. Add the lemon and orange juice and zest. Blitz with a stick blender until smooth and creamy. Add a splash of water if the soup is too thick, and season with salt and pepper.

Serve the soup with a dollop of natural yoghurt and a generous sprinkling of chives.

Make it paleo / vegan  – omit the yoghurt when serving.

Serves 6 | To prep 10 minutes | To cook 60 minutes

Notes: add a couple of teaspoons of curry powder and a pinch of cayenne pepper to give it a belly-warming kick. 

Recipe courtesy of Radio NZ

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Pratima Patel
Pratima Patel
3 years ago

Excellent recipe will give this a go and thank you so much Dr Shivani for sharing.

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