Simple healthy meals – Pumpkin Soup

Pumpkin is an extremely nutrient dense food, meaning it is full of vitamins and minerals but low on calories. Pumpkin is one of the best-known sources of beta-carotene, a powerful antioxidant known to give orange vegetables and fruits their vibrant color and which is converted to vitamin A in the body. Consuming foods rich in beta-carotene may reduce the risk of developing certain types of cancer, offer protection against asthma and heart disease, and delay aging and body degeneration.



Serves: 2 people

Half a pumpkin

3 tablespoons of chopped red onion

1 clove of minced garlic

1 tablespoon of olive oil

Salt and pepper to taste

350 ml of boiled pumpkin water

Chopped Spring onion as garnish



Step 1.

Bring water to a boil and  add sliced pumpkin pieces and salt to taste. Boil the pumpkin until soft, and maintain the vibrant orange colour of the pumpkin.

Step 2.

Add Olive oil to a hot pan and add the chopped red onion and minced garlic. Fry for a minute or two without browning the ingredients. You just want to sweat and bring out the sweetness of the red onion and garlic.

Step 3.

Roast a few slices of pumpkin separately. Place the remaining pumpkin in a blender with 350ml of the water that the pumpkin was boiled in. Add the pan fried red onion, minced garlic, salt and pepper to the blender and blend until smooth. Add salt and pepper to taste to your liking .

Step 4.

Garnish the pumpkin soup with a piece or two of roast pumpkin and  chopped Spring onion to freshen it up.



That’s it! A simple healthy meal for all ages any time of year.

Credits to Francis Chan for this recipe. Francis is a SAP Consultant at Accenture.
Credits to Francis Chan for this recipe. Francis is a SAP Consultant at Accenture.