Pronto Pumpkin Soup
Recipe type: Soup
Prep time: 
Cook time: 
Total time: 
Serves: 8 portions
Just felt like making a soup for lunch today. I confess to using the tinned pumpkin puree for this recipe, both because it was all i had in and because I was time shy. The results was lovely, rich, hearty soup you can stand a spoon in. If you'd rather a thinner soup just add more stock.
  • 1kg pumpkin/butternut squash (or for the Pronto version x2 425g tins 100% pumpkin puree, organic if available)
  • 2 medium sized organic onions (red/white)
  • 3 cloves organic garlic
  • 1 tsp coconut oil
  • 1 tsp cumin seeds
  • 1 tsp coriander seeds
  • 850ml organic/homemade vegetable stock
  • 150ml coconut milk
  • 1 tbs organic maple syrup
  • 2 tsp mid/medium curry powder
  • 2 tsp sea salt
  • 1 tsp fresh ground black pepper
  • ¼ tsp nutmeg
  1. If using fresh pumpkin or squash cut into quarters, deseed and place flesh down on a lined baking sheet
  2. place in a preheated oven, 350F/180C and roast for approximately 50 minutes until the flesh is soft.
  3. remove from the oven allow to cool and scoop the flesh away from the skin.
  4. Chop the onions and garlic finely, if available use a food processor.
  5. Warm 1 tsp of coconut oil in a heavy bottomed saucepan and add the cumin and coriander seeds, once toasted lightly add the onions and garlic.
  6. Pour over 6-8 tbs of water and steam fry(cook the vegetables at a high heat in the water for 6-8 minutes until soft and translucent, stir regularly)
  7. Add the pumpkin/squash flesh or tinned pumpkin puree stir to combine and then add all the other ingredients.
  8. Bring to the boil then simmer for 10-15 minutes.
  9. Pour into a food processor and blend till smooth.
  10. Serve with a sprig of coriander or some toasted pumpkin seeds and some hunks of fresh, warm bread.
Recipe by HEALTHY-CHEF at