Autumn Harvest Pumpkin Soup

By author photo Jenny Craig Team

vegetarian · 10 Oct 18

This hearty and warming recipe for pumpkin soup can be whipped up quickly, is low is kilojoules but provides a good hit of fibre from the pumpkin to keep you feeling full for longer.

Prep time: 10 minutes Cooking time: 30 minutes Total time: 40 minutes Serves: 4

Nutrition per Serving:

Energy: 430kJ

Carbohydrates: 14.2

Fibre: 3.5g

Protein: 5.0g

Fat: 3.7g

Sodium: 1175mg

Grocery Count (per serve): 1 Grain serve, ½ Fat serve


  • 2 tsp olive oil
  • ½ brown onion, chopped
  • 2 tsp plain flour
  • 1L vegetable or chicken stock, reduced-sodium
  • 4 cups pumpkin, diced
  • ½ tsp garlic, minced
  • ½ tsp ground cumin
  • ¼ tsp salt
  • ¼ tsp ground white pepper
  • 4 tbsp. fat free plain yoghurt
  • Pinch of ground nutmeg


  1. Add the olive oil to a large saucepan or pot and heat over a medium heat.
  2. Add the onions and cook, stirring occasionally for 5 minutes.
  3. Sprinkle in the flour and cook, stirring for 2 minutes, or until the mixture thickens slightly.
  4. Add the garlic, cumin, salt, pepper, and diced pumpkin, and stir for 5 minutes.
  5. Add the stock, and bring to the boil. Reduce to a simmer, and cook for 30 minutes, or until the pumpkin is soft, stirring occasionally.
  6. Blend the soup using a Bamix or stick mixer to your desired consistency.
  7. Ladle the soup into 4 soup bowls and top with the yogurt and nutmeg.

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