Pumpkin Soup
Prep: 10 mins
Cook: 20 mins
Serves: 4
A Winter staple, this delicious, creamy soup will warm you up on cool days.


  • 1 medium brown onion, chopped
  • 1 clove garlic, crushed
  • 1 tbs olive oil
  • 750 g pumpkin, peeled and cut into 1cm cubes
  • 1 large potato, peeled and cut into 1cm cubes
  • 4 cups vegetable or chicken stock
  • 1/4 cup low-fat natural yoghurt


  1. Heat oil in a large pot and cook onion and garlic over low heat until onion is translucent.
  2. Add pumpkin, potato and stock and bring to the boil.
  3. Reduce heat and simmer for 20 minutes or until pumpkin is tender. Remove from heat and cool slightly.
  4. Puree in a blender until smooth.
  5. Add yoghurt to serve.

If the soup is too thick add a little low-fat milk to make desired consistency.

Recipe from Healthy Food Fast © State of Western Australia, 2012. Reproduced with permission.

Variation: For a Thai twist replace yoghurt with ΒΌ cup reduced-fat coconut milk and heat through. Sprinkle with coriander.

Healthy tip!

Try mustard instead of mayonnaise to add extra flavour to your salads and sandwiches.

More tips

Nutrition Information

per serving per 100g
Energy 630 kJ 153 kJ
Protein 5.4 g 1.3 g
Fat, total 6.1 g 1.5 g
— saturated 1.2 g 0.3 g
Carbohydrate 17 g 4.1 g
— sugars 9.7 g 2.4 g
Sodium 973.2 mg 236.3 mg
Fibre 3.4 g 0.9 g

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Comments (1)

  • Avatar

    Loved the pumpkin soap.
    Jeanette Klowss
    Posted on: 29 Jun 18

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