Traditional pumpkin soups are really high in carbs, and when you serve it with bread the carb content is even higher. Sutherland Shire dietitian and founder of NuActive Health, Joanne Turner, shows you how you can have your soup, and make it guilt-free, too.

Now, carbs are great, but if you are watching your weight or the amount of carbs you are consuming, you can dilute your pumpkin soup with some lower starch vegies, In fact, I’ve made this pumpkin soup with about half pumpkin and half low-starch vegies. And you don’t need to be concerned about the taste – it’s really delicious!

Low-carb pumpkin soup

low-carb pumpkin soupPreparation time: 5 mins
Cooking time: 35 mins
Serves 4

Butternut pumpkin, seeded and peeled
2 carrots, chopped
3-4 cups chopped low-starch vegies (such as cauliflower, silverbeet stems, peeled zucchini, onion or leek)
Low-salt chicken or vegetable stock cube
1 Tbsp low-fat Choban yoghurt, per bowl, to serve
Sprinkle of Keen’s Curry powder, 1 tsp curry paste or Dijon mustard, to serve

pumpkin soupSTEP 1 Cut butternut pumpkin into large pieces and place in a large pot (I used my Circulon 5.7L).

STEP 2 Add carrot and low-starch vegies.

STEP 3 Fill pot with water until vegetables are just covered. Add the stock cube.

STEP 4 Bring pot to the boil over a medium-high heat. Reduced heat to medium-low and simmer for 25-30 minutes, or until vegetables are soft.

STEP 5 Using a stick blender, carefully blend hot soup to a smooth puree. (It’s so easy with my Breville stick mixer.) If you want a thicker soup consistency, simply simmer for a little longer to thicken. Alternatively, you can add a little water if the soup is too thick for your liking.

STEP 6 Now the fun starts. I love swirling plain low-fat Chobani yoghurt through my soup to make it creamy, and then I flavour either with a sprinkle of curry powder, or I stir in a little curry paste or Dijon mustard to add pizazz. Enjoy!


  • Keep the silverbeet leaves for another recipe at a later date, such as a spinach pie.
  • Usually I would leave the skin on the zucchini before cooking with it, but this time I’m removing it in order to keep the soup a vibrant orange colour.
  • For coeliacs, you can use gluten-free stock and gluten-free curry pastes, powders or mustards.
  • For FODMAP intolerances, use Kent pumpkin, carrot, silverbeet stems and zucchini. You will also need to limit your portion of the soup to a maximum of 2 cups.

About Jo Turner – M.Sc. (Nutr.,Diet.& Ex.Rehab.), APD, AccSD

joanne turner dietitianJoanne Turner is an award-winning, accredited practising dietitian, sports dietitian and exercise physiologist, with a double Masters of Science degree. She is the founding director of health consultancy company NuActive Health and, with her team of doctors, dietitians, exercise physiologists and psychologists, has helped more than 5000 individual, corporate and athletic clients over the past decade, with a vision to help thousands more.

In 2011, NuActive Health opened a teaching kitchen where she combines her passion of food and health and runs cooking classes to show.

Joanne consults to the food industry, including Nestlé, and Creative Gourmet, plus elite sporting teams including the Cronulla Sharks NRL team.

Find out more on Facebook, Instagram, Twitter and YouTube

I’d love to know what you think of this soup, so please drop me a comment below when you make it.

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