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+ servings

Healthy Pumpkin Soup

This healthy pumpkin soup has a good serve of protein and makes a perfect macro friendly meal for winter
Course Main Course, Soup
Keyword savoury
Prep Time 20 minutes
Servings 4 serves


  • 500 grams roasted pumpkin (until soft)
  • 225 grams firm tofu
  • 1 onion (brown/white)
  • 3 garlic cloves
  • cups vegetable stock
  • ¼ cup canned coconut milk
  • 1 tbsp olive oil
  • 1 tsp turmeric
  • ¼ tsp ground chili
  • salt and pepper (to taste)


  • Add olive oil, onion & garlic to a fry pan and cook over medium heat until onion starts to turn translucent.
  • Add tofu to the pan and cook for 2 minutes.
  • Add roasted pumpkin, chili, turmeric salt and pepper and any additional herbs of choice.
  • Use a mixing spoon to separate the pumpkin and mix everything together.
  • Add one cup of vegetable stock and then continue adding as required. I like my soup thick and ended up adding only one and a half cups total.
  • Let simmer for 10 minutes then stir through coconut milk.
  • Add mixture to blender or use a stick blender until you have a smooth texture.
  • Option to serve with a dollop of high protein yogurt or cottage cheese and sprinkle with pepitas.