Thick Roast Pumpkin Soup

You know when its a cold day and all you want is  a hot cup of soup that warms the inside of your throat as you take each sip?  I experienced that exact feeling last night.

Melbourne’s weather isn’t exactly “solo seasonal”, in fact, we usually get all 4 seasons in one day! (Crazy, I know!) Like yesterday it went from being sunny and humid, to spitting showers, back to sunny, then to rain back to….. okay, kayleigh, I think they get the picture. ANYWAY, as I had a few pumpkins harvested I thought why not make some pumpkin soup? Yum!

Pumpkin soup is one of my favourites and always makes my family happy.. (its food, who wouldn’t be happy about food? Hehe)  Its nourishing, simple and the addition of turmeric, garlic and onion intensifies the delicious flavour, leaving you going back for seconds!

Because I get bored really easy eating the same thing over and over again, I like to vary how I serve this:  poured over poached or grilled chicken with vegetables, as a casserole base, the base of a stock or with whatever I have left in the fridge. I also use pumpkin in desserts tarts, custard, pancakes, stir-frys and salads- grilled with some chicken and a creamy homemade honey mustard sauce for something a little different… and in some cases…. a little wacky and odd!…. I tried making a pumpkin pie once and failed miserably! Haha!

Health Benefits:

  • Pumpkin is a great source of antioxidants which help to strengthen the immune system and eye sight 
  • Rich in folate, iron, zinc, manganese, calcium, potassium 
  • Low in calories, aids in weight reduction 
  • Pumpkin seeds are high in amino acid tryptophan which helps makes “feel good” hormone, serotonin 
  • Lowers blood pressure pumpkin is full of phytoestrogens which research shows helps reduce hypertension 
  • High in fibre keeping you fuller for longer 

You should allow about 2 hours to make this but if you are short on time modify step 1 by boiling on high-heat for 20 minutes. Then follow through with step 2 and 3.

Thick Roast Pumpkin Soup

Screen Shot 2015-02-01 at 6.06.49 pm


  • ½ whole pumpkin, sliced in medium-sized cubes with skin off
  • 1 sweet potato, diced and skin off
  • 1 onion
  • ½ tsp all spice
  • ½ teaspoon thyme, turmeric, ginger powder
  • 1 can coconut cream
  • ½ teaspoon coconut oil for cooking onions
  • Parsley, for decoration

How to:

  1. In a large saucepan, add onion, pumpkin and potato and cover completely with water. Boil on high-heat for 10 minutes and then simmer on low-medium heat for one hour, stirring consistently. All ingredients should be soft.
  2. In the same saucepan, add all spice, turmeric, ginger powder, thyme and coconut cream. Using a hand blender or food processor, blend all ingredients into a nice thick consistency. Feel free to add salt and pepper to taste.
  3. Top with parsley and serve with a slice of rye / sprouted Ezekiel bread, or nut crackers.

There you have it- a thick, creamy and flavour-packed lunch or dinner for under 105 calories per cup! 

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Kayleigh, x


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