Skip links and keyboard navigation

Spicy Pumpkin Soup 0001
  • 1 teaspoon canola oil
  • 1 medium onion, chopped
  • 3 cloves garlic, chopped
  • 2 teaspoons ground cumin
  • 2 teaspoons 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 medium apple, peeled, cored and quartered
  • 1 teaspoon reduced-salt vegetable stock
  • 1L water
  • 4 tablespoons 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.


    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.

Storage Suggestions

  • Can be frozen in freezer bags or plastic containers as individual servings for up to 6 months.

Equipment List

  • large pot
  • stick blender or food processor
  • ladle
  • serving bowls


Recipe from LiveLighter® campaign © State of Western Australia [2014] reproduced with permission.

Nutrition Information

613g Quantity per serving Quantity per 100g
Energy 1231kJ 201kJ
Protein 11.9g 1.9g
Fat, total 5.2g 0.9g
— Saturated 0.5g 0.1g
Carbohydrate 44.7g 7.3g
— Sugars 16.8g 2.7g
Fibre 9.0g 1.5g
Sodium 202mg 33mg