Staywell » Blog » Recipe for Halloween

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

Recent Posts

Men’s Health Week: Time for your MOT

Men’s Health Week: Time for your MOT

It’s Men’s Health Week and the focus this year is on health checks, and the things that these can pick up. One area of this we feel it is important to highlight is waist measurement. Carrying a paunch may not be top of your list of things to tackle in this fast-paced, modern world we…

Find out more
Anxiety triggered by adverse world events

Anxiety triggered by adverse world events

When news breaks and we see images of death and destruction in the media it can be overwhelming. For some people this can affect emotional health and triggers symptoms of stress and anxiety. The reduced emotional health typically stems from worrying the same things may happen where you live or to your loved ones. Triggered…

Find out more
The benefits of longer appointment times

The benefits of longer appointment times

Occupational Health management referrals are usually triggered when an employee has a health condition that has either caused them to be absent from work or is affecting their performance at work.  The occupational health assessment is undertaken to support employers and employees, to enable the employee to get well enough to return to work or…

Find out more