Pumpkin Soup

Ingredients (Serves 6-8)

  • 1 small pumpkin
  • 1 potato – optional
  • 1 stock cube
  • ½ cup powdered milk
  • 1 onion
  • 2 cloves garlic, minced – optional
  • Olive oil


  1. Peel and chop the pumpkin, removing seeds.
  2. In a large soup pot, cook olive oil and onion on low heat until the onion begins to brown. Add garlic, if using.
  3. Add in pumpkin and any other vegetables and stir. Pour in enough boiling water to just cover the vegetables, place a lid on the pot and boil until all vegetables are tender.
  4. In a small bowl, mix powered milk with enough water to make a smooth paste. Add this to the soup.
  5. Mash or blend to desired consistency. Check seasonings and adjust to taste.


  • Use a can of drained butter beans in place of potato to boost the protein and fibre levels of this soup and make a creamy texture.
  • Omit milk and add grated ginger in with the garlic.
  • Try adding light coconut milk, lime leaves and Thai curry paste.
  • You can use sweet potato in place of pumpkin.