gut healthy recipes

Pumpkin Soup

This winter warmer was a complete experiment that turned out absolutely delicious!!! Just in time for this cold and wet weather that has hit Sydney – Pumpkin & Tofu Soup ⬇️

The addition of tofu to a traditional pumpkin soup recipe adds protein so that it becomes a macro friendly meal that is perfect for winter ❄️


• 500g Butternut pumpkin, roasted until soft

• 225g firm tofu (half packet) chopped into cubes

• 1 brown onion roughly chopped

• 3 garlic cloves

• 1-2 cups of vegetable stock

• 1/4 cup pure coconut milk

• 1 tbsp olive oil

• 1/2 tsp nutmeg

• 1/2 tsp cinnamon

• 1/4 tsp chili (optional)


– Add olive oil, onion & garlic to a fry pan and cook over medium heat until onion starts to turn translucent.

– Add tofu and cook for 2 minutes.

– Add roasted pumpkin, nutmeg, cinnamon, chili, salt and pepper.

– Use a mixing spoon to separate the pumpkin and mix everything together.

– Add 1 cup of vegetable stock and then continue adding as required. I like my soup thick and ended up adding only 1/2 cup extra stock.

– Let simmer for 10 minutes.

– Stir through coconut milk.

– Add mixture to a blender or use a stick blender until you have a smooth texture.

– Option to serve with a dollop of high protein yoghurt or cottage cheese and sprinkle with pepitas.

Stores well in the fridge for a couple of days. Give it a try and see what you think ?

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