“I love soup! And pumpkin has to be one of my favourites. Most conventional pumpkin soups have lots of added fats and salt (think cream, sour cream or soup bases). I’ve made over the humble pumpkin soup and have increased the fibre, kept the flavour and creaminess! I’m sure this will become one of your favourites too!”


  • 1 Spanish Onion
  • ½ butternut pumpkin
  • 2 cloves of garlic
  • 1 tablespoon Chinese Five Spice
  • Rice Bran oil
  • 1L of reduced salt vegetable stock
  • 1 can organic canellini beans
  • 1 cup of cauliflower florets


  1. Pre-heat oven to 200 degrees.
  2. Peel and cube your pumpkin and place in a baking dish.
  3. Roughly chop the Spanish onion and add to the pumpkin.
  4. Place whole garlic cloves in baking dish.
  5. Add a drizzle of rice bran oil and the five spice. Toss to coat.
  6. Bake in for 20 minutes or until pumpkin is tender.
  7. Mean while, add veggie stock in a large saucepan.
  8. Add in beans and cauliflower and cook over a low heat for 5 – 10 minutes.
  9. Add the cooked pumpkin, onion and garlic. Cook over a low heat for 15 – 20 minutes.
  10. Blitz with a bar mix and serve with some freshly chopped parsley.