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Spiced pumpkin soup

 4 ratings

Prep Time:20 mins

Cooking Time:30 mins

Serves:6 Adults


Spiced pumpkin soup

A really delicious, unusual soup that is smooth and thick.

About this recipe

This recipe was adapted from the Allergy NI cookbook "Parties, Picnics & Packed Lunches" 


  • 500g / 18 oz. of pumpkin, peeled and cubed
  • 2 tablespoons of vegetable oil
  • 15g / ½ oz. of low-fat margarine
  • 1 large onion, chopped
  • 2 medium potatoes, peeled and cubed
  • 2 carrots, peeled and diced
  • 1 teaspoon of ground ginger
  • 1 teaspoon of ground cinnamon
  • 1 litre / ¾ pint of vegetable stock
  • 250ml / 8 fl oz. of low-fat milk
  • 1 teaspoon of honey
  • 1 teaspoon of paprika
  • Paprika to garnish


  1. Heat the oil and margarine in a saucepan
  2. Then add the onion, potatoes, carrots, pumpkin, gingerand cinnamon
  3. Toss together over a low heat for about 5 minutes
  4. Add the stock and milk
  5. Then add the honey and paprika to taste
  6. Bring to boil, half cover and simmer until vegetables are soft
  7. Cool a little, then puree until smooth (optional)
  8. Reheat over  a low heat, stirring
  9. Serve garnished with a little paprika

What you will need

  • Chopping board
  • Chopping knife
  • Hand blender
  • Measuring jug(for liquids)
  • Saucepan
  • Vegetable peeler
  • Wooden spoon

Serving suggestions

Top with a spoonful of low-fat cream and a sprinkling of paprika

One bowl of this delicious soup contains 2 of your 5 a day.

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