Pumpkin soup

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Pumpkin soup

Don't waste your pumpkin this Halloween! Our healthy roast pumpkin soup recipe can be as spicy as you like!

65 minutes

Serves 6

Mixer

Recipe by: Mixer | Eat Move Learn cook

A great recipe for children to enjoy at Halloween – and children can help to cook it, too!

> Download child-friendly instructions

Two hands - one large, one smallSuitable for young cooks

Mixer

Recipe by: Mixer | Eat Move Learn cook

A great recipe for children to enjoy at Halloween – and children can help to cook it, too!

> Download child-friendly instructions

Two hands - one large, one smallSuitable for young cooks

Ingredients

  • 1 pumpkin
  • 2 tablespoons olive oil
  • 2 onions, chopped
  • 1 tablespoon dried oregano
  • 600ml low-salt vegetable stock
  • Freshly ground black pepper, to taste
  • Low-fat Greek-style yoghurt

CALORIES: 112

FAT: 4.7g

5 A DAY: 2

SALT: 0.05g

SUGAR: 7.2g

Method

  1. Preheat the oven to 200°C/Fan 180°C.
  2. Place a damp tea towel under the chopping board to stop it from moving around. Ask an adult to help you peel your pumpkin. Then ask them to slice off the top and bottom to create a flat surface, and then cut the pumpkin in half.
  3. Scoop out the seeds and the stringy flesh – save the seeds because you can roast them as a yummy snack.
  4. Then ask an adult to help you chop the pumpkin into 1-inch chunks.
  5. Add the pumpkin to a baking tray with 1 tablespoon of oil and the oregano. Roast in the oven for around 40 minutes, or until the pumpkin is soft.
  6. Next, heat the oil in a large saucepan and add the onion. Cook it on a low heat until it becomes translucent – around 10 minutes.
  7. Add the cooked pumpkin to the saucepan and stir. Then add the stock and cook or 10 more minutes until the pumpkin is completely soft. Season with black pepper.
  8. To blend the soup, ask an adult to help you using a hand blender or tip the soup into a food processor. Be careful as the soup will be hot and might spit.
  9. Serve with a tablespoon of yoghurt.

SERVING SUGGESTION: Serve with a slice of bread or toast. You could top with roasted pumpkin seeds for a bit of crunch on top. For a creamier texture, stir through natural yoghurt at the end.

We’ve used pumpkin for this recipe, but you can use whatever vegetable you can get or is in season – squash, peppers, carrots, tomatoes. You can also use different spices and herbs – cinnamon, thyme, oregano, paprika. Give it a go!


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