Pumpkin Soup Recipe

Bowl of Pumpkin Soup

The Perfect Health Boost: Spicy Pumpkin Soup

Pumpkin is a super-food loaded with health benefits. It is also very versatile and can be used in a variety of dishes.

Pumpkin Soup Recipe

Bowl of Pumpkin Soup

Pumpkin is a member of the gourd family, which includes cucumbers, honeydew melons, cantaloupe, watermelons and zucchini.

Pumpkins are low in calories, fat, and sodium and high in fibre. They are also a good sources of vitamins and minerals.

This versatile vegetable can be used to make soups, desserts and breads, and even stews. In many South African households, pumpkin is that one side dish that is forever present in every “seven colours” Sunday lunch. It is either served as a mash or roasted.

Health benefits of pumpkin

  • Skin benefits: Pumpkin is a loaded with Vitamin C, a powerful antioxidant as well as beta-carotene, a Vitamin A derivative. On an antioxidant level, the Vitamin C and beta-carotene work together to reverse UV damage and free radical damage, two major culprits for wrinkles and, worse, skin cancer.
  • Immune booster: Pumpkin is loaded with nutrients that can boost your immune system. The beta-carotene helps here also.
  • Improve sleep: Pumpkin seeds and the powder from pumpkin seeds have relatively high amounts of the amino acid tryptophan. Tryptophan is the amino acid the body uses to make the feel-good and relaxation neurotransmitter serotonin.

Pumpkin soup is a healthy and tasty dish that will keep you warm this winter. It is quick and easy to prepare.

Spicy Pumpkin Soup Recipe

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Recipe by Linda Kaumphawi Course: Starter, DinnerCuisine: GlobalDifficulty: Easy
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A warm and spicy pumpkin soup recipe packed full of goodness.


  • 2 tablespoons butter

  • 1 cm ginger, minced

  • 2 cloves garlic, minced

  • 1 tablespoon curry powder

  • 1/2 teaspoon ground cinnamon

  • 2 onions, finely chopped

  • 425 grams pumpkin puree

  • 2 bay leaves

  • Salt to taste

  • 700 ml vegetable stock or chicken stock

  • 150 ml double cream


  • Melt butter in a medium sized pot. Sauté onion, ginger and garlic for two minutes over medium low heat.
  • Add curry powder and ground cinnamon. Stir for another minute.
  • Pour in pumpkin puree and chicken stock. Add bay leaves. Cover and bring to a boil. Reduce heat and simmer for five minutes.
  • Remove lid, add salt. Give it a stir and turn off the stove.
  • Remove bay leaves. Blend the soup with a hand blender until it is smooth. Turn the stove back on to medium low.
  • Pour in the cream. Stir to combine. When the soup comes back up to a boil, turn off stove.
  • Serve warm in individual bowls.

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