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Design your own pumpkin soup

Get creative in the kitchen with this quick, easy and delicious pumpkin soup!

35 mins
3 ingredients
$0.95 / person
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Design your own pumpkin soup


Serves = 8

Base recipe

1.5kg of any type of pumpkin cut in 3cm chunks, remove skin and seeds

4 cups salt-reduced vegetable stock OR water

1 tbsp natural yoghurt

See recipes tweaks for additional ingredients

It’s this easy

  • In a large pot add pumpkin, stock and any other vegetables or flavourings from the tweaks section.
  • Bring to a simmer and cook 20mins or until pumpkin is tender. Remove from heat and follow your stick blender’s instructions for blending until desired smoothness is reached.
  • Place portions of soup in containers and refrigerate or freeze immediately. Reheat remaining soup to eat now.


  • Serve with bread or roll – fresh or toasted wholemeal/grain varieties will boost your nutrient and fibre intake.
  • Add more vegetables: We love onion, leek, cauliflower and/or potato. Experiment with others! Add more water if needed so vegetables are just covered.
  • Flavourings: add in 1 tsp ground coriander or cumin or paprika or curry powder or curry paste. A clove of garlic or a small amount of fresh/dried chilli. Start with a little, you can always add more!
  • Soup too thick? Stir in some skim milk or light coconut milk when reheating.
  • Green toppings: NMNT green sauce, pesto, fresh herbs such as chopped chives, coriander or parsley.
  • Crunchy toppings: add nuts, seeds, dukkah or croutons.
  • Waste less: you can use coriander stalks and roots too. Wash these well, chop and cook with the pumpkin, and blend.


Nutrition information (per serve of base recipe), including a tablespoon of regular natural yoghurt:

  • Energy (422 kJ)

  • Protein (4.7 g)

  • Total Fat (1.6 g)

  • Saturated Fat (0.6 g)

  • Carbohydrate (14.8 g): Starch (3.7 g); Sugars (11.2 g) including Added sugars (1.3 g) & Free Sugars (2.0 g)

  • Dietary Fibre (3.5 g)

  • Sodium (338 mg)

Your Personal Healthy Eating Quiz

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What is healthy eating?

Eating healthy is making sure you enjoy a wide variety of foods from each of the five major food groups daily, in the amounts recommended. The five major food groups as recommended by the Australian Guide to Healthy Eating are:

  1. vegetables and legumes/bean
  2. fruit
  3. lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
  4. grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
  5. milk, yoghurt, cheese and/or alternatives, mostly reduced fat.

Foods are grouped together because they provide similar amounts of key nutrients and eating a variety of foods from the list above helps to promote good health and reduce the risk of disease.

How do I improve my diet?

If you want to improve your diet you have come to the right place. By completing the Healthy Eating Quiz you’ll receive instant personalised feedback and a report on your diet quality to highlight any areas where you can improve your overall eating habits. Your score is based on the frequency and variety of the foods consumed from the five major food groups mentioned above. No Money No Time can help you improve your score by providing tips, goals and suggestions. On top of this we will provide quick, cheap and healthy recipes as well as credible answers to diet hacks, myths and FAQ’s.

Is my diet healthy?

Dietary habits are different between people. Some people choose to follow a particular diet (i.e., Keto diet or vegan diet) while some have to make changes due to certain food restrictions or health conditions. If you want to know if what you usually eat is healthy, then do the Healthy Eating Quiz today to give you the answers in less than 10 minutes.

Why is healthy eating important?

Your HEQ score and personalised feedback report is based on the frequency and variety of healthy core foods you usually eat. This is important because no single food contains all the nutrients we need to stay healthy. Some foods are higher in nutrients than others and people who have a lot of variety in the foods they eat are more likely to be healthy and to stay healthy. In other words, if you can eat a large variety of vegetables as opposed to only 2-3 types of vegetables, the benefits are much greater. This type of diet also helps you to feel better, think better and perform better during your usual daily activities.

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