Creamy Vegetable Soup
Prep: 10 min
Cook: 15 min
Servings: 6
An easy way to eat more vegetables in cooler weather.


  • 250 g pumpkin, peeled and cut into chunks
  • 1/2 head cauliflower, cut into florets
  • 1 zucchini, chopped
  • 1 large onion, diced
  • 2 large potatoes, peeled and diced
  • 6 cups salt-reduced chicken stock
  • 1/2 cup low-fat evaporated milk


  1. Combine pumpkin, cauliflower, zucchini, onion, potato and stock in a large pot.
  2. Cover and cook over gentle heat for 15 minutes or until vegetables are tender.
  3. Remove from heat and puree in a blender until smooth.
  4. Stir through milk.

If you do not have a blender, push soup through a sieve.

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


This soup can be made using 1 ½ kg of any chopped vegetables. Try sweet corn and sweet potato and 5 minutes before the end of cooking throw in a few outside lettuce leaves and a handful of parsley or mint, then puree.

Serving Suggestion:

Serve with crusty bread.

Healthy tip!

Still hungry? Try a side of salad or vegies before going for seconds.

Nutrition Information

per serving per 100g
Energy 491 kJ 108 kJ
117 Cal 26 Cal
Protein 6.4 g 1.4 g
Fat, total 1.8 g 0.4 g
— saturated 0.6 g 0.1 g
Carbohydrate 17.2 g 3.8 g
— sugars 7 g 1.5 g
Sodium 681 mg 150 mg
Fibre 3.8 g 0.8 g

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