Full of flavour. This comforting soup has a creamy, rich texture to enjoy as the nights are closing in.

High in beta carotene which is converted to vitamin A by the body. It also contains vitamin C, potassium, copper, manganese, B2, vitamin E and iron. It addition, small amounts of magnesium, zinc and folate are also present. This is a great addition to a nutritious diet that will help to balance your immune system.

A great reason to eat food that is in season because it provides the nutrients that you need for the coming months. Pumpkin or squash is high in beta carotene (pre-cursor to vitamin A) and vitamin C which are necessary for immune health and could help to support your immune system in the winter months.

Prep: 25 mins

Cook: 20 mins


Serves 4


  • 800g pumpkin/ squash flesh chopped
  • 2 medium white onions finely chopped
  • 2 tbsp olive oil
  • 1.2 litres hot vegetable stock
  • 1.5 tsp turmeric
  • Add 1.5 tsps of cayenne pepper or curry powder if you prefer a spicier flavour.
  • Chopped parsley is optional.


The only thing that takes any time is chopping and peeling the pumpkin. I would recommend using a sharp knife to chop the pumpkin into slices. Lay them flat and then remove the skin. Chop into 1cm chunks.

Heat oil in a deep pan. Add onions and pumpkin and soften over a low heat for 15 mins. Cover the pan to speed up the cooking process and reduce heat loss. This allows you to cook effectively at a lower temperature to preserve as many nutrients as possible.

Add vegetable stock and stir it through for 2-3 minutes without boiling.

If you would like a thicker soup, add more pumpkin or less stock.

Remove from the heat and blend to desired consistency. Serve into bowls and add chopped parsley if you prefer.

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