• 2 tbsp olive oil
  • 2 onions, peeled and sliced
  • 1 pumpkin, peeled, deseeded and cut into small wedges
  • 3 garlic cloves, peeled and finely chopped
  • 1 tbsp mild curry powder
  • 1.25 litres vegetable stock, made from 2 vegetable stock cubes
  • 1 tbsp light soft brown sugar
  • 1 tbsp pumpkin seeds, to serve
  • 4 tsp crème fraîche, to serve


  1. 1

    Heat the oil in a large pan over a medium heat. Add the onions and cook until soft.

  2. 2

    Add the pumpkin and garlic. Reduce the heat and cook, covered, for 10-12 minutes. Stir in the curry powder, half the stock and the sugar. Cook for a further 35-40 minutes.

  3. 3

    Add the remaining stock and bring to a simmer. Take off the heat and use a hand blender to blend until smooth. Ladle into mugs and sprinkle over the pumpkin seeds or swirl over the crème fraîche to serve. To add a fun spider-web design, spoon the crème fraîche into a piping bag fitted with a small nozzle. Pipe a spiral on the surface of your soup and pull the tip of a knife from the centre of the spiral to the outer edge a few times to form a web shape.

Nutritional Details

Each serving provides
  • Energy 389kj 93kcal 5%
  • Fat 5.4g 8%
  • Saturates 1.8g 9%
  • Sugars 5.8g 6%
  • Salt 1.0g 17%

% of the Reference Intakes

Typical values per 100g: Energy 155kj/37kcal

Each serving provides

7.6g carbohydrate 1.9g fibre 2.4g protein

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