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Roast Pumpkin Soup

You know when its a cold day and all you want is  a hot cup of soup that warms the inside of your throat as you take each sip?  I experienced that exact feeling last night.

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Anyone from outside Australia, BEWARE: Melbourne’s weather isn’t exactly solo seasonal, in fact its usually ALL 4 seasons in one day.. literally. Within a 1 hour period yesterday it went from being sunny and humid, to spitting showers, back to sunny, then to cloudy and freeze-your-nipples-off cold, and back to sunny! – It was ridiculous!

Lucky for me though I stayed inside all day and did what I do best…… bake up a storm and make a tidy mess in the kitchen! (If that even a thing?) I had a few homegrown pumpkins waiting to be used so it was only time for some pumpkin soup under 105 calories!

Pumpkin health benefits:

  • Pumpkin is a great source of antioxidants, helping to strengthen the immune system and eye sight
  • Rich in folate, iron, zinc, manganese, calcium, potassium
  • Low in calories, aids in weight reduction
  • Pumpkin seeds are high in amino acid tryptophan which helps makes “feel good” hormone, serotonin
  • Lowers blood pressure- pumpkin is full of phytoestrogens and research shows it also helps to reduce hypertension (high blood pressure)
  • High in fibre keeping you fuller for longer

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You should allow about 2 hours to make this but if you are short on time or lazy like me on a Sunday, modify step 1 by boiling on high-heat for 20 minutes. Then follow through with step 2 and 3.


  • ½ whole pumpkin, sliced in medium-sized cubes with skin off
  • 1 sweet potato, diced and skin off
  • 1 onion
  • ½ tsp all spice
  • ½ teaspoon thyme, turmeric, ginger powder, garlic
  • 1 can coconut cream
  • ½ teaspoon coconut oil for cooking onions
  • Parsley, for decoration

What to do:

  1. In a large saucepan, add onion, pumpkin and potato and cover completely with water. Boil on high-heat for 10 minutes and then simmer on low-medium heat for one hour, stirring consistently. All ingredients should be soft.
  2. In the same saucepan, add all spice, turmeric, ginger powder, thyme and coconut cream. Using a hand blender or food processor, blend all ingredients into a nice thick consistency. Feel free to add salt and pepper to taste.
  3. Top with parsley and serve with a slice of what ever the hell you like.

Have any adaptions of your own or a pumpkin recipe you love, feel free to share it in the comments below!

– Love, Kaelli



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