A healthy but seasonal pumpkin soup!

Pumpkins are an excellent source of vitamin A - get your daily dose with this delicious soup! They are also an extremely rich source of carotenoids - a type of antioxidant which supports eye health. 

You can utilise their seeds by roasting them for a delicious high protein and essential fat packed snack!

October pumpkin soup. Full of antioxidants and vitamin A for eye health


250g pumpkin flesh

1 onion

500ml coconut milk

2 carrots

Pinch of cinnamon

Salt & pepper, to taste

Optional garnishing - toasted pine nuts, mixed herbs



1) Cut pumpkin, onion and carrots into small piece.

2) Place pumpkin, onion and carrots along with coconut milk into a saucepan and a pinch of cinnamon. Heat until the pumpkin flesh is soft (takes about 30 mins).

3) Stir this mixture to make smooth whilst adding some water. Continue to heat for another half an hour. Add salt and pepper.

4) If you want an extra smooth soup then blend. I garnished mine with toasted pine nuts & mixed herbs.


Serves 4-6

Preparation 15 mins

Cooking time 1 hour


Thank you, Lily x

Lily Soutter Bsc (Hons) Nutrition, Dip ION, mBANT, CNHC

Lily is a Nutritionist and weight loss expert providing one-to-one nutrition consultations for health optimisation. She has obtained a Food and Human Nutrition degree from Newcastle University and a Nutritional Therapy diploma from The Institute of Optimum Nutrition. Lily has an extensive knowledge of the science of food and health, which enables her to regularly write for The Daily Mail, The Independent, The Mirror, Women's Health, Marie Claire, Good Housekeeping and Cosmopolitan.

For one-to-one nutrition consultations:

07929 392166   lily@lilysoutternutrition.com