Thai Pumpkin and Coconut Soup

Soups tick all the boxes for the changes of season — warming, nutritious and easy to create! Having a small bowl of soup in between meals can help you stay full and control portion sizes during main meals.

Serves 4


1 Tbsp coconut oil
2 brown onions
½ pumpkin
2 cloves garlic
3cm piece of ginger
1 lemongrass stalk
4 cups vegetable or chicken stock
1 x 400ml can light coconut milk plus 1 can worth of water
1 red chilli (optional)
1½ tsp salt


1. Prepare ingredients. Roughly chop onion (finely chopped if not using blender); peel and roughly chop pumpkin until you have 5 cups worth; mince garlic; finely grate ginger; finely chop lemongrass; thinly slice chilli (if using).

2. Heat oil in a large pot on medium heat. Cook onions with a pinch of salt for 4–5 minutes, stirring often, until soft.

3. Add remaining ingredients to pot. Increase heat to high and bring to a simmer. Reduce heat to medium-low and cook for 20–25 minutes until pumpkin is very soft.

4. Remove soup from heat and allow to cool for about 10 minutes. Blend to a smooth soup using a hand-held blender. Alternatively, use a whisk to break the pumpkin up and whisk for 1–2 minutes until well combined. Add more water if necessary, if soup is too thick. Season to taste.

5. To serve, divide Thai pumpkin and coconut soup between bowls and enjoy.

Nutritional Info (per serve)
Energy (kJ): 822
Energy (Cal): 197
Carbohydrate (g): 17.0
Protein (g): 5.0
Fat (g): 11.0
Saturated Fat (g): 9.9
Sugars (g): 12.4

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