Healthy Spicy Pumpkin Soup Recipe

Healthy Spicy Pumpkin Soup Recipe

Prep Time 10 mins

Cook Time 15 mins

Serves 4

Gluten Free / Vegetarian


  • 1 tsp canola oil
  • 1 onion, chopped
  • 3 cloves garlic, chopped
  • 2 tsp ground cumin
  • 2 tsp curry powder
  • 3 cups pumpkin, peeled and chopped into 2cm cubes
  • 1 small sweet potato, peeled and chopped into 2cm cubes
  • 2 medium potatoes , peeled and chopped into 2cm cubes
  • 1 apple, peeled, cored and quartered
  • 1 tsp reduced-salt vegetable stock
  • 1 L water
  • 4 tbs low-fat natural or Greek yoghurt, to serve
  • 4 slices 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.

Variation: Roast the vegies in the oven first for a sweeter, more intense flavour.

Nutrition Information

per serving

per 100g


1457 kJ

211 kJ


12.7 g

1.8 g

Fat, total

4.5 g

0.6 g


0.7 g

0.1 g


58.1 g

8.4 g


24.4 g

3.5 g


431 mg

62.4 mg


10.6 g

1.5 g

Reference: The Better Health Channel – Live Lighter – for full details

Please check the recipe if you have any allergies.



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