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Gluten Free Spiced Pumpkin Soup

I absolutely adore pumpkin soup come Halloween, it is the only reason I buy a pumpkin! It is naturally gluten and dairy free and the spices in them make it so tasty and delicious, it's not like a vegetable soup, it almost has a sweetness to it which is both rich and delicate at the same time if you get the spices just right!

Added 11th October 2015
Updated 31st January 2021
Recipe by Alison Wheatley

This recipe is...

  • Low Calorie Low Calorie
  • Low Fat Low Fat
  • Low Sugar Low Sugar
  • Slimming World Friendly Slimming World Friendly
  • Vegan Vegan


1kg pumpkin flesh
1 clove garlic
1 medium onion
1 litre vegetable stock
1/2tsp all spice
1/2tsp ginger
1/2tsp curry powder
1/2tsp apple cyder vinegar
1/2tsp tamari sauce
3 tbsp pumpkin seeds
  • Preparation Time: 20 Mins
  • Cooking Time: 1 Hour 15 Mins
  • This recipe makes 6 servings

This recipe is free from...

Tree Nuts


1. Chop the pumpkin flesh into bite size chunks and put in a large saucepan, finely chop the garlic and onion and add to the pumpkin.

2. Add the vegetable stock to the saucepan, place over a medium heat and simmer until the pumpkin is nice and tender, this will take 40-50 mins. While the vegetables are cooking, place a few tablespoons of the pumpkin seeds from the middle of the pumpkin on a baking tray and place in the oven on gas mark 1 or 2, for around an hour to dry out. Alternative you could use pre brought pumpkin seeds.

3. Once the veges are tender, remove from the heat and allow to cool slightly for 10-15 mins, place in a blender and purée the mixture until smooth then place back into the saucepan.

4. Add all the spices, vinegar and tamari to the soup and mix well, put back on the heat for 5 to 10 mins until it is brought back to the boil. Spoon the soup into bowls and top with 1/2tbsp of the dried pumpkin seeds.

NB: If it isn't the right time of year for pumpkin you could always use butternut squash, almost the same taste only very subtle differences.

Nutritional Information (Per serving)

Calories Carbs Fibre Fat Sugar Protein
65 13g 3g 1g 5g 3g

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