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Spiced Pumpkin Soup


  • 2 cooking pumpkins (medium)

  • 1 medium - large sweet potato

  • 1 very large onion 

  • 2 carrots

  • 1 garlic clove

  • 1/2 tsp chilli powder

  • Salt and pepper 

  • 1 litre of vegetable stock 

  • Extra virgin oil

  • Low cholesterol spread (like Benecol or Flora Pro.Activ)

  • Brown bread

  • 2 tsp light creme fraiche (optional)


You will also require a hand blender, or food processor for this recipe

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  1. Preheat the oven at 200 degrees

  2. Cut the tops of your pumpkins off using a knife

  3. Now scoop out all the seeds inside using a spoon (These make a great snack ,as well adding a bit of garnish to the soup).

  4. Once all the seeds are out. Delicately cut around the rim of your pumpkin, ensuring that you get as much of the pumpkin out without piercing your soon to be pumpkin bowl.  (You could serve in a normal bowl, if you prefer and this way it won't matter if the skin is pierced).

  5. Now cut the pumpkin into 1 cm cubes (furry bits included) and place them in an oven proof tray. 

  6. Then peel and dice the sweet potato into 1 cm cubes and place in the same tray as the pumpkin

  7. Season the pumpkin and sweet potato tray generously with salt and pepper and drizzle 1.5 tbsp extra virgin olive oil and stir. Make sure the cubes are covered evenly.

  8. Place the tray on the top shelf of the oven for 15 - 20 minutes. Take it out half way through and give them a  little shake.

  9. Put the pumpkin seeds in a separate oven proof tray and add 1 tbsp extra virgin olive oil and a sprinkle of salt. Stir and separate the seeds in the tray before placing in the middle shelf of the oven for 10 -15 minutes.

  10. Chop the onion and carrots into small (roughly 1 cm) chunks

  11. In a large sauce pan, melt a knob of low cholesterol spread. Then add the onion and carrots

  12. Now add 1/2 tsp chilli powder and 1 crushed garlic clove

  13. Sprinkle a little salt and pepper

  14. Fry on a medium heat until the onion is soft an translucent (about 10 minutes).

  15. Add 1 litre of vegetable stock. (If you are using the cubes, make sure you read the packet and add as many required for 1 litre)

  16. When the pumpkin and sweet potato is ready, add it to the sauce pan and simmer on a medium heat for 10 - 20 minutes

  17. Turn the heat off and using a hand blender (or food processor) blend the soup until it's smooth in texture.

  18. Serve in your homemade pumpkin bowl

  19. Stir in a teaspoon of creme fraiche (optional)

  20. Top with a sprinkle of your roasted pumpkin seeds

  21. Serve with brown bread and low cholesterol spread

If you are making this recipe in the run up to Halloween - Try washing up your pumpkin bowls after you have finished with your soup and carve them. Zero waste and lots of fun!

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