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Josie's Pumpkin soup

Josie was an old family friend and a former British Army officer who spent a large part of her life in India. A recipe that's been passed between friends and an easy go to when you need a quick and healthy meal

40 mins
10 ingredients
$2.53 / person
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Josie's Pumpkin soup


Serves = 4

  • 1 onion

  • 2 celery sticks

  • 2 carrots, washed, skin on

  • 2 potatoes, washed, skin on

  • Half a sweet potato, peeled

  • Quarter of a pumpkin, peeled

  • 2 litres reduced salt stock and/or water, enough to cover veggies in pot

  • ½ - 1 tsp of your preferred spice, such as ground nutmeg, paprika and/or ginger

  • A dash of tabasco

  • Juice of half a lemon

  • Optional: Greek yogurt and bread for serving

It’s this easy

  • Chop all the vegetables into similar sized pieces (about 2cm)

  • Heat a large pot over medium heat. Add all the ingredients and simmer for about half an hour, or until the potatoes and sweet potatoes can be pierced easily with a fork

  • Remove the pot from the heat, and allow it to cool slightly. With a stick blender, blend all the ingredients until smooth

  • Optional: Serve with spoonful of plain Greek yogurt and bread


  • Any root vegetables will work well in this recipe, and you can always use more carrots if you don’t have enough, or any of the other vegetables (as an example). If you like your soup spicier, add more Tabasco


Nutrition information (per serve):

  • Energy (910kJ)

  • Protein (8.4g)

  • Total fat (1.8g)

  • Saturated fat (0.6g)

  • Carbohydrate (36.8g); Starch (15g); Sugars (21.8g); Added sugars (0g), Free Sugars (0g)

  • Dietary fibre (9.8g)

  • Sodium (213mg)

  • Calcium (93mg)

  • Iron (1.7mg)


Contains: Dairy, FODMAPs.
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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.

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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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