Home > Recipes > Classic pumpkin soup
  • 4.5 serves of vegetables per 
  • serving
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1.2 kg butternut pumpkin, deseeded, peeled, cut into 6cm pieces
1 large onion, sliced
3 garlic cloves
2 reduced-salt vegetable stock cubes*
⅓ cup reduced-fat natural yoghurt
Black pepper, ground

* Gluten free if using gluten-free stock

Savvy swaps

You can swap:

Stick blender
Blender or food processor
Vegetable stock
Chicken stock
Stock cubes
Stock powder



Step 1
Add the pumpkin, onion, garlic, stock cubes and 1L water to a large pot. Bring to the boil and then reduce heat to medium and simmer, covered, for 20 minutes or until pumpkin is tender.

Step 2
Remove from the heat and use a stick blender to blend until smooth. Season with pepper.

Step 3
Return to the heat, cover and bring to the boil. Divide among bowls and swirl through 1 tablespoon yoghurt in each bowl.

Serving suggestions: 

  • For a spiced variation, before step 1, add 1 teaspoon olive oil, 1 teaspoon ground cumin, 1 teaspoon ground coriander and ¼ tsp dried chilli flakes to the pot and fry for 1 minute or until fragrant. Continue from Step 1.
  • Serve with a warm wholemeal crusty bread roll.

Food safety tip: If you are packing for lunch, pumpkin soup needs to be kept hot so pack in a thermos.  




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© Cancer Council NSW 2024 Head Office Address: 153 Dowling Street, Woolloomooloo NSW 2011. Cancer Council NSW is registered with the Australian Taxation Office as an Income Tax Exempt Charity: Charitable Fundraising Authority No. 18521.

Some images on this site have been supplied by Cancer Council Western Australia's Crunch & Sip website

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