Healthy Pumpkin Soup

lovely lunch Oct 28, 2018

Gluten Free, Vegan and Meal Prep/Freezer Friendly

This Healthy Pumpkin Soup is a great source of potassium and beta-carotene, which is a carotenoid that converts to vitamin A. It also contains some minerals including calcium and magnesium, as well as vitamins E, C and some B vitamins. Its brilliant orange colour is a feast for your eyes as well as amazing for your body.



Serves: 6

Prep: 10 mins

Cook: 20 mins

Nutrition per serving:

178 kcals            5g Fats

 30g Carbs          5g Protein



  • 1 tbsp. coconut oil
  • 1 onion, chopped
  • 1 tsp. dried sage
  • 2 carrots, chopped
  • 1.7 lbs. (800g) pumpkin, peeled, cubed
  • 2 ½ cup (625ml) vegetable stock
  • 2 tbsp. honey
  • 1 cup (250ml) almond milk
  • feta cheese, to garnish (optional)

pumpkin seeds, to garnish (optional



In a medium pot, heat up the oil over medium heat. Add in the onion and cook for around 5 minutes, until softened. Add the dried sage and cook for another 1 minute, until aroma is released.

Next add the carrots, pumpkin, stock, honey and season with salt. Bring to a boil and reduce the heat. Simmer for about 15 minutes, or until carrots and squash are tender.

Finally, add in the milk and blend with a hand blender until smooth and creamy.

Serve hot or store in a sealed container in the fridge for up to 5 days, or in the freezer for up to 3 months.

From My Kitchen To Yours




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