Pumpkin Soup

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Serves: 18 (approx 250mL per serve)

Category: Soups


  • 2kg kent pumpkin, deseeded, cut into wedges
  • 2 brown onions, peeled and chopped into wedges
  • 3 granny smith apples, peel cored & roughly chopped
  • 5 garlic cloves, skin on
  • 80mL extra virgin olive oil
  • 1 teaspoon ground cinnamon
  • ½ teaspoon ground nutmeg
  • Black pepper
  • 2 litres reduced salt chicken stock



  1. Preheat oven to 180°C, line a large baking tray with grease-proof paper
  2. Toss pumpkin, onion, apple and garlic in olive oil, arrange on baking tray. Sprinkle over cinnamon, nutmeg and pepper
  3. Bake for 40 mins or until pumpkin is softened. Remove from oven, leave vegetables on tray to cool
  4. Scrape pumpkin flesh and garlic from their skins into a large pot. Add apple, onion and stock
  5. Bring to the boil, reduce heat to low and cook for a further 15 mins
  6. Blend until smooth. Serve with a dollop of light sour cream.


Nutrition information panel

Nutrient Per Serve Per 100g
Energy 434kJ 159kJ
Protein 2.5g 0.9g
Total fat 4.6g 1.7g
Saturated fat 0.8g 0.3g
Carbohydrate 11g 4.1g
Sugars 8.7g 3.2g
Dietary Fibre 3.2g 0.7g
Sodium 290mg 106mg

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