Free Healthy Recipe - Just hot enough pumpkin soup

Gluten free, Low sugar, Wheat Free

Talk about easy and delicious - this soup is that, and with the massive amount of beta-carotene, it's a fabulous dose on antioxidants to give your body in one delicious hit.

32 degrees spice mix is available from

1 tbs olive oil
1 onion finely chopped
3 cloves garlic, crushed
2 tsp 32 degrees spice mix
¼ large jap pumpkin
1 Litre chicken stock, sodium reduced
1 cup water
400 grams tomatoes, canned
4 tsp cream cheese, reduced fat

Sauté the onions and garlic in the olive oil for a couple of minutes
Add the spice mix and cook for a further minutes
Add the pumpkin, stock and tomatoes and simmer for 55 minutes

Roughly mash the pumpkin and serve with a dollop of low fat cream cheese
Serves 4

Makes 4 servings

Scale recipe to serves

Prep Time: 15 mins
Cooking Time: 55 mins
Ready in: 70 mins

Suitable for:
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Nutritional Information - Per Serve
Kj 982 kj
Calories 235 kcal
Fat 7.3 g
Saturated Fat 2 g
Total Carbohydrate 24 g
Total Protein 15 g
Fibre 4.5 g

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