Pumpkin and tomato soup

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Serves: approx 16 cups

Category: Soups


  • 2 tablespoons olive oil
  • 2 onions, coarsely chopped
  • 2 garlic cloves, crushed
  • 4 cups reduced salt chicken stock
  • 2 medium butternut pumpkins (approx 4kg) diced, peeled
  • 6 tablespoons tomato paste
  • Parsley and toasted pepitas, to garnish



  1. Heat oil in a saucepan over medium heat, add onion and cook for 15 minutes or until lightly coloured
  2. Add garlic and stir for one minute or until fragrant
  3. Add stock, pumpkin and tomato paste, bring to a simmer, cook for 15 minutes or until pumpkin is tender
  4. Transfer to a blender in batches, blend until very smooth
  5. Serve garnished with parsley and pumpkin seeds and a wholemeal bread roll.


Nutrition information panel

Nutrient Per Serve Per 100g
Energy 645.13kJ 192.65kJ
Protein 5.92g 1.77g
Total fat 4.79g 1.43g
Saturated fat 0.54g 0.16g
Carbohydrate 19.20g 5.13g
Sugars 14.65g 4.73g
Dietary Fibre 5.27g 1.57g
Sodium 170.50mg 50.92mg

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