No Fuss Pumpkin Soup

Serves 4


1 onion, peeled and chopped

2 cloves garlic, crushed

2 carrots, chopped

2 stalks celery, chopped

2 tsp. curry powder or cumin (for a milder flavour)

1.25L boiling water

Black pepper, to taste

1/2 tsp. Massel's Salt Reduced Vegetable Stock Powder

1kg pumpkin, peeled and chopped

1 small potato, chopped
4 Tbsp. reduced fat Greek yoghurt, to serve

2 tsp. pumpkin seeds, to serve



  1. In a large pot, sweat onions and garlic in 1 Tbsp. water for 1 minute. Add the carrots and celery and cook a further 3-4 minutes.

  2. Add the curry powder and cook for 1 minute, until fragrant. Add the boiling water, stock powder, pepper, pumpkin and potato. Bring to the boil, then reduce the heat to simmer for 30-40 minutes, until all vegetables have softened.

  3. Allow to cool slightly, then blend until almost smooth. Return to the pan and reheat. 

  4. Serve with a tablespoon on Greek yoghurt and sprinkle with 1 teaspoon pumpkin seeds.


PER SERVE: 708kJ, protein 8g, total fat 3.3g (sat. fat 0.6g), carbs 22g, fibre 7g, sodium 170mg, low GI