Wednesday, 23 January 2013

Not just pumpkin soup!

I'm back in Hong Kong after spending our Christmas break 'home' in Australia, and we are having some cool days right now, yes Hong Kong does get cold! So homemade soup is back on the menu! I've been making this pumpkin soup for as long as I can remember and before I was making it my mum was! This is an adaptation of mum's recipe and it's always a favourite when I serve it up for friends and family, so I thought I'd better thermi-fy it and blog it :)

I call this one 'not just pumpkin' because it's not your typical pumpkin soup. I toss in some extras along with the usual suspects plus a bit of spice . . . coriander and cumin which go so well with pumpkin, and it makes for a very flavoursome twist on the common favourite which is thick and very wholesome. I hope you like it!

As I have discussed before on this blog, soup-making is a joy when you own a Thermomix . . . . so easy and fun! It is so simple to adapt your favourite soup recipes. There are some great tips in the Everyday Cookbook for those of you who may be new to soup-making Thermomix style. So there's no excuse not to convert your favourite soup recipe :)

1 large brown onion, halved
3 cloves garlic, peeled
20g olive or coconut oil
½ butternut pumpkin (about 500g), peeled & cut into large chunks
1 med-large sweet potato (about 300g), peeled & cut into large chunks
1 large carrot, cut into chunks
½ large or 1 sml zucchini, cut into chunks
1 stick celery, cut into chunks
3 tsp ground coriander
3 tsp ground cumin
2 tbsp TM vege stock concentrate
approx 500g filtered water
200g full-cream organic milk (or plant-based alternative)
freshly ground black pepper, to taste
handful fresh coriander leaves (optional)
a little natural yoghurt


  1. Place garlic and onion into TM bowl and chop for 5 seconds on speed 6. Scrape down the sides of the bowl with the spatula.
  2. Add olive oil and sauté for 3 minutes at 100°C on speed 1.
  3. Add pumpkin, sweet potato, carrot, zucchini, celery (the bowl will be almost full) and chop for 10-15 seconds on speed 5. Use the spatula to assist if necessary so that the vegetables are chopped fairly evenly.
  4. Add the spices and TM vegetable stock concentrate and filtered water (do not fill above the 2L mark on the bowl). Cook for 25-30 minutes at 100°C on speed 1 or until vegetables are tender. You'll need to place the basket on the lid to prevent a mess :)
  5. Add a handful of fresh coriander leaves and season with freshly ground black pepper. Puree by gradually turning the dial to speed 7 and blending for about 15 seconds (with the MC cup in). 
  6. For a creamy pumpkin soup, add 100-200g of milk and heat for a few minutes further at 100°C on speed 1 or simply blend on speed 3 and serve. 
  7. Ladle into bowls to serve and garnish with a dollop of natural yoghurt and a sprig of fresh coriander. Enjoy!

nutrition tid bits
The pumpkin, sweet potato and carrot in this soup are very good source of carotenoids which are a group of brightly coloured pigments responsible for the orange colour of these vegetables, but also the red and yellow colours of others, including some fruits. Beta-carotene is a well-known pigment from this group which is converted to vitamin A in the body. Carotenoids are potent antioxidants, which when eaten in their whole food form protect against cancer and other degenerative diseases. 

For the most part, vegetables rich in carotenoids are best eaten raw or lightly steamed or sautéed to preserve their carotenoid content. That's why you should only cook your soup vegetables until 'just tender'. Tomatoes are an exception to this rule as their carotene content is intensified as a result of cooking. So your Thermomix tomato ketchup, tomato paste, pizza sauce and any other cooked dishes which contain tomatoes are a great source of the carotenoid lycopene. Other fruits and vegetables high in carotenoids include butternut squash, apricots, mangoes, oranges, papaya, watermelon and the less obvious leafy greens including spinach and kale.

Did you know that carotenoids are fat-soluble and should therefore be consumed with healthy fats to be absorbed by the digestive system? So don't attempt to make this soup fat-free and do make your own oil-based salad dressings from healthy oils like olive, avocado and macadamia nut oil, or add fresh avocado and a sprinkle of nuts and/or seeds to your summer salads to ensure that you are not missing out the health benefits of carotenoid-rich foods. 


  1. Great recipe, thanks! We didn't have sweet potato, so we used a second kind of pumpkin instead. Even with 2 teaspoons of the spices each we find it strong (but maybe it'll mellow by tomorrow). We also blended in 300g silky tofu (even after 200g soya milk). Made the consistency smooth, and the soup a little more solid (great for cooler days), without affecting the flavour noticeably. That addition helps for fussy eaters, like my wife who _has_ to have high-protein components in a main course, or it's not a meal.

  2. This is such a beautiful recipe! I had no sweet potato so just used ordinary potato, omitted zucchini coz I didn't have any, and only put in 1 tspn of coriander and cumin, and it turned out so yummy! Thankyou for sharing your recipe :)

  3. Thanks for this nice recipe! I followed it as you have written and it tasted beautiful! the kids love it, and it's a nice variation from the usual plain pumpkin soup. Thank you!

  4. Hi found your site tonight, and I have your pumpkin recipe bubbling away in my thermomix, as I type. And I enjoy reading your nutritional notes, very informative. Thank you for sharing.

  5. Hi there
    I have just found your blog while searching for a TM pumpkin soup recipe. It looks amazing! I've added the ingredients to my shopping list and will make up a batch on the weekend. Thanks for sharing this!