Halloween Recipes

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Pumpkin Soup

A healthy warming soup for autumn evenings


Preparation Time: 15 minutes
Cooking Time: 20 minutes

Serves: 4



1 medium onion
2 garlic cloves
2 tbsp oil
1kg pumpkin or butternut squash
2 bay leaves
200ml milk
300ml chicken or vegetable stock
salt and pepper




1. Chop the onion, crush the garlic and saute in the oil for 5 minutes or until soft.

2. Peel the pumpkin and cut into small chunks (about 2cm). Add to the onion along with the bayleaves, vegetable stock, salt and pepper. Cover and cook for 15/20 minutes until the pumpkin is soft.

3. Add the milk and blend until smooth. Serve hot with crusty bread.



  • Pumpkins are members of the Squash family, which also includes courgettes and butternut squash.  They are in season from September to mid-November.
  • Pumpkins are an excellent source of Beta-Carotene, an antioxidant which gives our bodies lots of Vitamin A.  Research indicates that foods rich in Beta Carotene may reduce the risk of certain types of cancer, heart disease and some aspects of aging.


Try this…

  • Spice things up by adding 1 teaspoon of mild or medium curry powder at stage 2.
  • Make it go further by adding 1 large or 2 medium potatoes, chopped, at stage 2
  • Swap the bay leaves for fresh rosemary or thyme