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Recipe for Halloween

Pumpkin Soup

Serves 4

Gluten and Nut free, to make Dairy free/Vegan– omit Low fat natural yogurt or Crème fraiche


900g Pumpkin cut into cubes (approximately 8 cups)

1 medium onion chopped finely

1 large potato peeled and cubed

1 flat tsp curry powder (mild or medium strength)

1tsp Nutmeg

2 garlic cloves

3-4 cups chicken or vegetable stock

1 tablespoon Olive oil (can also use sunflower or canola oil)

Salt and Pepper to taste

Low fat natural yogurt or Crème fraiche (to Garnish) – omit if needing Dairy free

Thyme (To garnish)

  • Boil the pumpkin cubes in water and put aside
  • Sweat the chopped onion and garlic in the oil until transparent
  • Mix in the curry spice and nutmeg
  • Pour the cooked pumpkin into the mixture
  • Add the potato cubes, stock, salt and pepper and simmer until cooked
  • Blend to a creamy consistency

Garnish options

  • Garnish with a spoonful of low-fat natural yogurt, crème fraiche or cream and a few thyme leaves.
  • Toast some pumpkin seeds in a frying pan with a 1sp of oil and sprinkle these on top of the soup.
  • Add crunchy croutons


  • To add some fibre, try replacing 100g of pumpkin with 100g of split red lentils
  • Butternut will work instead of pumpkin
  • Add Sautéed ginger
  • Instead of curry, add 1/2tsp each of cumin, coriander and smoked paprika
  • Instead of curry add 1 1/2 tsp each of turmeric and coriander and ¼ tsp cayenne pepper

Nutritional Info of original recipe

Typical Values per serving

Energy                  150kcals

Fat                          5.5g

Carbohydrates  24.5g

Fibre                      2.5g

Sugars                   7.5g

Protein                 4g

To make Dairy free/Vegan– omit Low fat natural yogurt or Crème fraiche
Gayle Adams is a BDA (British Dietetic Association) registered Dietitian with over 14 years of experience. As a Staywell Dietitian she is passionate about designing and delivering innovative nutrition programmes to help people stay healthy at work. To speak to us about your health & wellbeing requirements call us on 0800 471 4941 or visit

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