Pumpkin soup

A quick and easy pumpkin soup made with fresh pumpkin that’s full of flavour.

Pumpkin is a superfood and a powerhouse vitamins and nutrients. 1 cup of cooked pumpkin contains the following:

1. Calories: 49

• Fat: 0.2 grams

• Protein: 2 grams

• Carbs: 12 grams

• Fiber: 3 grams

• Vitamin A: 245% (RDI)

• Vitamin B2: 11% RDI

• Vitamin C: 19% RDI

• Vitamin E: 10% RDI

• Iron: 8% of the RDI

• Manganese: 11% RDI

• Copper: 11% RDI

• A small amount of zinc, folate and B vitamins.

2. Boost Immunity

3. High antioxidant content

4. It’s Low in Calorie and help to keep you fuller for longer. Which may promote weight loss.

All you need to make this easy and tasty pumpkin soup is :


1 medium pumpkin
1 medium onion
3 garlic cloves800ml vegetable
300ml water
Salt and pepper 1/2 cup of milk or cream (optional)


Firstly Peel and chop up the pumpkin.

Then Peel and chop onion and garlic.

In a large pan add in the veg stock, water, chopped pumpkin, garlic and onion.

Boil on a medium heat till the pumpkin is very tender (20mins)

Transfer it in the blender and blitz till smooth.

Add salt and pepper to taste.

Add milk cream if preferred.

Warm the soup on low heat and


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