Pumpkin and Kumara soup. There is nothing more hearty, comforting and satisfying then a delicious, healthy pumpkin soup!

Pumpkin contains a variety of nutrients that can improve your heart health. It’s high in potassium, vitamin C and fiber, which have been linked to heart benefits.

Sweet potatoes are not only delicious but a rich source of fibre as well as containing an array of vitamins and minerals including iron, calcium, selenium, and they’re a good source of most of our B vitamins and vitamin C. One of the key nutritional benefits of sweet potato is that they’re high in an antioxidant known as beta-carotene.

This pumpkin and Kumara soup recipe will really knock your socks off!


1 tbsp olive oil
2 small onions, chopped
2 cloves garlic, crushed
600gr pumpkin
2 medium kumara (sweet potatoes)
4 cups low-salt vegetable stock
1 tsp orange zest
2 tbsp orange juice
Salt and pepper to taste
4-6 chives, finely chopped (optional)


Step 1
Heat oil in a large saucepan. Add onion and garlic, stirring until onion softens and goes clear

Step 2
Add peeled and chopped pumpkin, kumara and stock, and bring to the boil. Reduce heat and simmer covered for about 15 minutes, or until pumpkin and kumara are tender. Cool for 10 minutes

Step 3
Blend or process pumpkin mixture until smooth. Return smooth mixture to pan. Add orange zest and juice.

Step 4
Stir over heat without boiling, until heated through. Season to taste and service with chopped chives

Step 5
Enjoy this delicious soup at any time of the year with a piece of wholemeal bread, some low GI crackers, or even some crunchy veges on the side like carrots and celery. Serves 4

Per Serve

Energy 845 kJ (202 Cal)
Protein 5g (34%)
Carbohydrates 34g (70%)
Sugars 14g
Fat 4g (20%)
Fibre 4g
Sodium 571mg
Calcium 70mg

Other soups you may enjoy include: Vegetable and Red Lentil Soup and Brown Lentil and Tomato Soup