Spicy Low-Carb Pumpkin Soup

Pumpkin Soup is a Popular Dish and Perfect for this Time of the year!

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Most pumpkin soup recipes are usually quite high in carbohydrates. This is because pumpkin its self is a slightly higher carb vegetable and the soup is often blended with potato to thicken it up and reduce the sweetness. 

To lower the over all carb content of this dish, I have blended the pumpkin with some cauliflower. This also gives the soup a thick consistency without needing to add potato.


​The following recipe will serve 2 - 3 people. It is very simple to make and I'm sure you will love it as much as I do!

You will need:

250g pumpkin chopped into cubes
150g cauliflower roughly chopped
1 onion cut into quarters
2 garlic cloves peeled and squashed
500ml of hot water
2 tbsp of olive oil
1 teaspoon of curry powder
1/2 teaspoon of salt
3 tbsp Greek Yoghurt

1. Heat the olive oil in a medium sized pot. Add the onions and garlic and allow them to brown slightly.

2. Add the pumpkin and cauliflower and top up with the hot water. Cover the pot with a lid and allow to simmer until the vegetables are soft (approximately 15-20 mins, depending on how you cut your veggies)

3. Once the vegetables are soft, take the pot off the heat, allow to cool and use a stick mixer or a blender to puree the vegetables (do not strain the remaining water)

4. Pour the pureed vegetable mix back into the pot and season. I like to use the "keens" orange curry powder as it already has tumeric, cumin and enough spice. Season with salt and serve.

5. Garnish with pepper and a tablespoon of Greek yoghurt. Coconut cream can also be used and is a lovely vegan alternative that complements this dish perfectly.

​Enjoy!

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