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Perfect pumpkin soup

When the weather turns cold, there is nothing better than a nourishing soup to warm you up! Try this high protein, low GI version of delicious pumpkin soup as a great post-exercise meal.

4B. Soup 3

Pumpkin Soup (serves 6)


  •  1 tablespoon olive oil
  • 1 medium brown onion, finely diced
  • 2 garlic cloves, finely diced
  • 1 teaspoon ground cumin
  • 1 teaspoon ground cinnamon
  • 1.5 – 2kg piece of pumpkin, peeled and chopped (approximately 5x5x5 cm cubes)
  • 2 medium potatoes, chopped (approximately 5x5x5 cm cubes)
  • 1 medium sweet potato, chopped (approximately 5x5x5 cm cubes)
  • 1 litre salt-reduced chicken stock or vegetable stock
  • 400g can chickpeas, drained
  • 2 tablespoons tahini*
  • black pepper, to taste


  1. Heat olive oil in a large saucepan on medium heat. Add onion and cook while stirring for approximately 5 minutes until golden brown.
  2. Add garlic, cumin and cinnamon and stir for 1 minute or until aromatic.
  3. Add pumpkin, potato and sweet potato and stir to coat with the spices. Add the stock and chickpeas and reduce heat to low to simmer for approximately 20 minutes, or until veggies are soft.
  4. Remove from heat and add tahini. Next, using a bar mixer puree the soup until smooth – if it is too thick for your liking just add some hot water.
  5. Serve in warmed bowls with 2 tablespoons of natural yoghurt and some toasted low GI multigrain bread for extra protein and nourishment. Enjoy!

*Tahini (ground sesame seeds) is available in the health food aisle of the supermarket. It is really handy to have in the fridge as it also makes the fabulous and healthy hummus dip!

Nutritional information (per serve)

Soup (1 serve) Soup with yoghurt and toast
Energy 1340 kJ 2205 kJ
Protein 11 g 21 g
Fat 9 g 13 g
Saturated Fat 1 g 2 g
Carbohydrate 39 g 68 g

About Deakin Nutrition

Nutrition and dietetics has a long history at Deakin with a world-leading research profile, and degree programs in high demand taught by engaged teaching staff


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