Healthy Dinner Recipe

Mashed pumpkin soup

Prep   15 min
Cook   25 min
  • Butternut pumpkin, 500 g, peeled, seeded, chopped
  • Carrot, 2 medium carrot(s), chopped
  • Celery, 2 stalk(s), finely chopped
  • Onion, any type, 1 large, finely chopped
  • Vegetable liquid stock, salt reduced, 1 litre(s)
  • Cumin seeds, 1 tablespoon(s)
  • Parsley, 2 tablespoon(s)


Combine the pumpkin, carrot, celery, onion and stock in a large saucepan over medium heat. Cook, partially covered and stirring occasionally, for 20 minutes or until the vegetables are very soft.

Remove the pan from the heat. Using a vegetable masher, mash together until well combined and the vegetables are nicely broken up. Season with freshly ground black pepper, then cover and set aside to keep warm.

Place a small non-stick frying pan over medium heat. Add the cumin seeds and toast, shaking the pan occasionally, for 1-2 minutes or until fragrant and lightly golden.

Divide the pumpkin soup among serving bowls, sprinkle with the toasted cumin seeds and parsley, and serve.

Nutrition facts per serve
Makes 4 serves

Note: If food units vary from the book, be guided by the following food units.

Meat & Protein 0
Bread & Cereals0
Healthy Fats & Oils0
Protein5.1 g
Total fat1.9 g
- Saturated fat0.3 g
Total carbohydrates19.4 g
- Total sugars14.1 g
Fibre6.1 g
Sodium802 mg