Spiced pumpkin soup

Prep Time: 10 mins
Cooking Time: 45 mins
No of Serves: 4

Recipe courtesy of Sarah Marfurt, Accredited Practising Dietitian



  • 4 large (200g) golden shallots, or 1 large leek
  • 2 cloves garlic, peeled and crushed
  • 1 tablespoon extra-virgin olive oil
  • 1 tablespoon margarine or dairy blend
  • ½ teaspoon celery seeds (or 1 stalk celery)
  • 800g Jap pumpkin (about a large half), peeled, deseeded and chopped
  • 2 large carrots
  • 1 tsp ground cumin
  • ½ teaspoon ground ginger
  • ¼ teaspoon ground cinnamon
  • ¼ teaspoon ground coriander
  • 1L reduced-salt chicken or vegetable stock
  • Pepper
  • Squeeze of lemon or lime juice (to taste)


To serve (optional; not included in nutritional information)

  • Red cabbage, chopped, tossed with olive oil, pepper and cumin, roasted
  • Parboiled and drained cubes of potato, cooled slightly, and tossed in olive oil, pepper and turmeric, roasted
  • Greek yoghurt, unsweetened
  • Crumbled feta
  • Coriander, washed dried and roughly chopped
  • Roasted almonds, chopped (or pumpkin seeds/sunflower seeds)

Nutrition Information (per serve)

Energy 822 kJ (196 calories)
Protein 4.6g
Total Fat 9.6g
Carbohydrates 16.6g
Saturated Fat 2.6g
Sugars 14.2g
Dietary Fibre 9.6g
Sodium 750mg


  1. If using the shallots, peel and roughly chop. If using the leek, trim and cut in half through the centre. Rinse well to remove any grit, and then chop into pieces; set aside.
  2. Warm the olive oil and margarine over a medium-low heat in a large heavy-based soup pot, while you prepare the carrots. Peel the carrots, or simply give them a scrub to clean the skins. Chop into pieces and once the oil has warmed, add the shallots/leek, garlic, chopped carrot and celery seeds (or chopped stalk of celery).
  3. Sautee the vegetables, covered with a lid, for a good 10-15 minutes, stirring occasionally, until softened and fragrant.
  4. Add the pumpkin, stir together, and replace lid, continuing to cook like this for another 10 or so minutes. Stir occasionally to ensure it doesn’t catch. If you need to add a little more oil, you can, or else a little water will also help to loosen the vegetables from the base of the pot if needed. (Check the heat isn’t too high, as the veg shouldn’t be sticking at this point.)
  5. Add the spices, and continue to cook for a few minutes, lid off and stirring every minutes or so, until spices release their fragrance.
  6. Add the stock, a good grind of fresh pepper and cover, bringing everything to a boil. Once at a boil, reduce and simmer for 20 minutes, or until pumpkin is soft. Puree using a stick blender. Taste for seasoning and adjust as needed. I always like to add a squeeze of lemon or lime juice to balance and round out the flavours, too. Serve with the optional extras.

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