Spicy Pumpkin Soup
Prep: 10 mins
Cook: 15 mins
Serves: 4
The secret to this perfect autumn soup is adding an apple for sweetness.


  • 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
Comment: If you are making the soup to freeze, use less water and make a very thick soup. When cooled, put a big ladleful in a freezer bag, squeeze out all the air and then freeze. To defrost, put in the microwave or a pot with a ladleful of water.

Healthy tip!

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

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Nutrition Information

per serving per 100g
Energy 1457 kJ 211 kJ
Protein 12.7 g 1.8 g
Fat, total 4.5 g 0.6 g
— saturated 0.7 g 0.1 g
Carbohydrate 58.1 g 8.4 g
— sugars 24.4 g 3.5 g
Sodium 431 mg 62.4 mg
Fibre 10.6 g 1.5 g

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Comments (4)

  • Avatar

    Lovely soup on a cold afternoon, easy to make ,and good use of vegies at end of week ,we served it with natural yogurt
    Tania Adams
    Posted on: 15 Jan 20

  • Avatar

    Hi I understand tsp= Teaspoon and Tbp =Tablespoon. So my guess is you should have used 2 teaspoons of curry powder.
    Marilyn Porter
    Posted on: 29 Aug 15

  • LiveLighter

    Hi Majella. I'm so sorry you didn't enjoy the soup! You could try rescuing it by steaming or microwaving some more vegetables and blending it into the soup to mellow out the curry flavour. Did you use a metric tablespoon (20 mL) or a normal spoon? -AF
    Posted on: 03 Aug 15

  • Avatar

    I made this last night and the curry flavour was so overwhelming we could not eat it, and I normally enjoy spicy food. Should it be 2 teaspoons of curry powder, rather than 2 tablespoons?
    majella O'Connor
    Posted on: 02 Aug 15

Rating (2 ratings)


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