Pumpkin Soup

Pumpkin Soup

Pumpkins are an excellent source of the antioxidant, beta-carotene; renowned for its cancer fighting properties. Foods that are bright orange in colour are usually high in beta-carotene and are an important addition to your raw food diet. There are many health benefits of pumpkin seeds (pepitas); including bone protection, anti-inflammatory benefits and cancer fighting properties.

This healthy pumpkin soup recipe is guaranteed to warm you up on those cold winter nights!


  • 1 x mini pumpkin - peeled and roughly chopped
  • 1 x whole chilli, including seeds (you can remove the seeds if you don’t like it hot!)
  • 1 x clove garlic - chopped
  • 1 x teaspoon grated ginger
  • 1 x red onion – diced
  • 1 x tin of coconut cream or milk
  • 1 x teaspoon rice bran oil or grape seed oil (avoid cooking with olive oil as the heating process disturbs the nutritional value)
  • 1 cup chicken or veggie stock

pumpkin seeds for garnish


  • Heat the oil on a high heat in a large pot, fry the onions, ginger, garlic and chilli together for approx. 2 mins.
  • Add the pumpkin and allow to sweat for a short time.
  • Add enough stock to cover the pumpkin, place a lid on the pot, reduce the heat and simmer for around 25-30mins or until the pumpkin is nice and soft
  • Add the coconut cream/milk and stir - simmer for a further 2 mins to heat the coconut cream/milk
  • Blend the mixture until smooth
  • Serve with warm crusty bread – use Spelt bread instead of wheat for a healthier alternative. Sprinkle a few pumpkin seeds for a super healthy garnish!

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