Pumpkin soup

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A small bowl of pumpkin soup with a dash of yogurt on top and a small piece of toast balanced precariously in the edge of the bowl.
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This recipe makes delicious butternut pumpkin soup with a rich, sweet taste your children will love. Full of nutrients and flavour, it makes a perfect snack or light meal.

Preparation time: 15 minutes Cooking time: 40 minutes Difficulty rating: Easy


Makes 10 serves

  • 1 large butternut pumpkin (about 1.5kg)
  • 2 cloves garlic
  • 1 onion
  • 1 tbsp butter
  • 1 litre vegetable stock
  • Pinch nutmeg
  • Pinch salt and pepper


  1. Peel and mince garlic.
  2. Peel and dice red onion.
  3. In a large pot, sautee garlic and onion in a little butter until fragrant but not brown.
  4. Add stock and put pan on medium-low heat.
  5. Wash and peel butternut pumpkin. Remove the seeds with a spoon and dice the pumpkin into cubes.
  6. Add pumpkin to pot and leave to cook in the pan (without a lid) for 30 mins with occasional stirring.
  7. Use a food-processing wand to puree the soup.


  • This thick hearty soup is perfect served with crusty bread for dinner or as a warm breakfast.
  • Other varieties of pumpkin may be used, but butternut is quick and easy to peel with a peeler and easy to cut as it is softer than other varieties. It also has a sweet rich taste which children may prefer.
  • Babies, kids and adults alike will love this recipe. If doing this recipe just for baby, you can either:
    • use only ½ litre of stock and make it into more of a mash than soup; or
    • add rice cereal to thicken the soup into a pumpkin puree.

Nutritional content

Nutritional analysis per 215 gram serve:

Energy 461.18 kJ
110.22 cal
Protein 4.33 g
Total fat 4.01 g
Saturated fat 1.87 g
Carbohydrates 12.58 g
Total sugars 9.13 g
Fibre 3.32 g
Sodium 577.85 mg
Cholesterol 7.71 mg
Potassium 613.76 mg
Calcium 45.79 mg
Iron 1.07 mg
Zinc 0.39 mg



  1. AusNut. Nutrient Database. 2007. (cited 27 April 2012). Available from: URL Link
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Date Created: August 26, 2012 Date Modified: March 8, 2013