Pumpkin Soup

Rachael’s Favorite Recipes – Pumpkin Soup

Soup weather is upon us – and for those of you not feeling the big chill this recipe is still a great one to whip up and freeze in single serve portions for a go to easy dinner fix. I personally always make sure I have a few zip lock bags with soups in the freezer so that even on my busiest days I can look after myself with a nourishing meal. As soup often thickens the day after you make it I sometimes like to mix it in with some lentils or chickpeas and serve it like a curry on a bed of brown rice or quinoa with some fresh coriander leaves for a more substantial meal. Make sure you read all the way to the bottom to see some of my other suggestions to plump this recipe up.

Serves 6

Gluten Free. Wheat Free. Vegan. Nut Free. Sugar Free. Onion Free. Garlic Free.


3/4 jap pumpkin, peeled and roughly chopped
2 sweet potato, peeled and roughly chopped
2 carrots, peeled and roughly chopped
1 leek, diced
1 brown onion, peeled and diced
2 silver beet stalks (large), chopped with stems on
1 tablespoon olive oil
1 teaspoon cumin powder
1 handful fresh coriander
4 cups purified water
2 bay leaves
celtic sea salt and pepper to taste


Heat oil in soup pot; add onion, leek, cumin, salt and pepper, sauté on a low heat for 10-15 minutes minutes. Add pumpkin, sweet potato, and carrots to onion and leek mixture, sauté for about 15 minutes, until ingredients are soft and browned, add a pinch of salt and pepper to mixture. This is really important for the flavour of the soup, make sure you stir occasionally. Add purified water, silver beet and bay leaves, bring to boil. Reduce heat and simmer, cover until ingredients are soft, for about 25-30 minutes. Remove from heat, remove bay leaves and add fresh coriander, process soup in vitamix or thermomix until smooth consistency. Add more salt and pepper to taste. Ready to serve!


Gradually add coconut milk to ingredients when processing in vitamix or thermomix. Taste as you go, coconut milk can be quite a strong flavour

Options for side dishes

Brown Rice

Interesting facts about Brown Rice. The process that produces brown rice removes only the outermost layer, the hull, of the rice kernel and is the least damaging to its nutritional value. The complete milling and polishing that converts brown rice into white rice destroys 67% of the vitamin B3, 80% of the vitamin B1, 90% of the vitamin B6, 60% of the iron, and all of the dietary fiber and essential fatty acids.


Quinoa is an amino acid-rich (protein) seed that has a fluffy, creamy, can be slightly crunchy texture and nutty flavor when cooked. Quinoa is high in protein, but the protein it supplies is complete protein, meaning that it includes all nine essential amino acids, making it a good choice for vegans concerned about adequate protein.


Buckwheat can be served as an alternative to rice or made into porridge. Many people think that buckwheat is a cereal grain, it is actually a fruit seed that is related to rhubarb making it a suitable substitute for grains for people who are sensitive to wheat or gluten.


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