Chef’s ‘delicious’ 3-ingredient pumpkin soup is packed with nutrients – recipe

Chef Lisa Marley makes simple pumpkin soup

Pumpkins are incredibly vibrant and nutritious vegetables that belong to the gourd family, though they are less used in the kitchen.

The seasonal product is, however, incredibly cheap and readily available during autumn when the weather makes for the perfect excuse to tuck into a warming bowl of soup.

That said, plant-based chef and nutritionist Lisa Marley (@lisamarleychef on Instagram) suggests blending the orange pulp into a hearty homemade version using her easy recipe.

She said: “These vibrant and nutritious pumpkins hold the potential to become nutritionally healthy dishes, but a significant portion is instead relegated to landfills. What better way to use them than making a delicious pumpkin soup?

”They’re also low in calories, a good source of vitamins A, C, and E, as well as potassium and dietary fibre.”

READ MORE: ‘I tried McDonald’s new autumn menu and it’s the best yet’

Lisa’s pumpkin soup recipe


  • One medium pumpkin, peeled and diced
  • Two large carrots, carrots, peeled and sliced
  • 1l vegetable stock
  • Fresh apple slices, for garnish (optional)
  • Fresh coriander leaves, for garnish (optional)

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Preheat the oven to 200C then, in a large baking tray evenly scatter the diced pumpkin and carrots.

Roast the vegetables in the preheated oven for about 30-35 minutes, or until they are tender and slightly caramelised.

Remove the tray from the oven and let the roasted vegetables cool slightly.

In a blender or food processor, add the roasted vegetables along with a small amount of the stock.

Blend the mixture until smooth, gradually adding more stock to achieve your desired consistency.

Transfer the blended mixture to a large pot and add the remaining stock. Leave this over a medium heat and bring the soup to a gentle simmer, stirring occasionally.

Allow to simmer for 10-15 minutes to meld the flavours together, then taste and adjust the seasoning with salt and pepper if needed.

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