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Creamy pumpkin soup with an added walnut crunch. This dish is perfect for lunch or a light dinner, and is a healthy alternative to your regular cream soups. It’s also suitable for diabetics.


  • 1 kg pumpkin, peeled, chopped coarsely
  • ½ tsp ground cardamom
  • ¼ tsp ground cinnamon
  • ½ tsp cracked black pepper
  • Olive oil spray
  • ¼ cup (25 g) walnuts
  • 1 tsp honey
  • 1 small brown onion (80 g), chopped coarsely
  • 2 garlic, sliced
  • 3/4 cup (180 ml) salt-reduced vegetable stock
  • 1 3/4 cups (430 ml) water
  • 1/3 cup (95 g) low-fat Greek yoghurt
  • 2 tbsps roughly chopped fresh coriander leaves

Preheat oven to 200 C. Line a large oven tray with baking paper.


Place pumpkin on tray, in a single layer; sprinkle with cardamom, cinnamon and pepper, spray with oil. Roast for 25 mins or until tender.


Meanwhile, line a small oven tray with baking paper. Place nuts on tray, drizzle with honey. Roast for 5 mins or until golden. Cool.


Heat rice bran oil in a large saucepan over medium heat. Cook onion and garlic, stirring, for 5 mins or until softened. Add pumpkin, stock and the water to the pan; bring to the boil. Remove from heat; cool for 10 mins.


Blend or process pumpkin mixture until smooth. Return pan to heat, stir until hot. To serve, drizzle soup with yoghurt; sprinkle with nuts and coriander.

TIP: You can freeze the soup in airtight containers.

Recipe & Photo: The Australian Women’s Weekly/Bauersyndication.com.au

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