Chilli Pumpkin Soup

Chilli Pumpkin Soup

Published February 15, 2013 | Written by

Published by: Healthline Exclusive

Servings: 6
Total Time: 65 min

Prep Time: 20 min | Cook Time: 45 min


A tasty starter packed full of vitamin goodness with a spicy twist.

Nutrition Facts
Serving size: 3 cups
Calories per serving: 108
% Daily Value*
Total Fat 5.2g 8%
Saturated Fat 2.1g 10%
Total Carbohydrate 15.4g 5%
Sugars 1369.1g
Protein 2.3g 3%
Percent Daily Values are based on a 2,000 calorie diet.


  • 1 diced medium red pepper
  • 2 finely chopped red chillies
  • 1 tbsp olive oil
  • 2 cloves of minced garlic
  • 1 diced medium onion
  • 3 1/2 pounds pumpkin
  • 2 cups of vegetable stock
  • 2 tsp salt
  • 2 tablespoons butter

Step by Step:

  1. Chop up the pumpkin into 1 inch cubes and boil until tender. If you have a steamer, then steam the pumpkin to retain more of the nutrients.
  2. Meanwhile work on the chilli. Heat the olive oil on medium to low heat. Add the garlic, after 2 minutes, add the red chillies and leave for a further 4 minutes. Now add the peppers and cook until soft. Puree the mixture, add 1/2 tsp of salt and set aside.
  3. Once the pumpkin is soft drain 2 cups of the boiled water into measuring jug, stir in the vegetable stock and set aside. Drain the excess water and puree the pumpkin pieces.
  4. Put the butter on medium heat until melted. Add the chopped onions, once they are translucent or soft add the pumpkin puree and mix well. Next add the 2 cups of stock, again mix well and allow to stew for 20 minutes on medium to low heat.
  5. Serve the soup into a bowl, add a tablespoon of the chilli puree and optionally add a dash of pumpkin oil to really bring out the flavour. Serve hot with bread rolls.