HCLF Vegan Pumpkin Soup

This savory pumpkin soup is light and creamy with just the right amount of kick. It is perfect on a cold night and is low in fat. 

It is a great meal to make for a super quick and easy dinner and reheat the leftovers for lunch the next day. If there is any left.

This recipe comfortably serves two. With a side of vegan buttered toast. 


1 medium diced white potato

2 1/2 cups diced pumpkin 

1/3 cup silken tofu

1 large clove garlic

1/4 red onion

1/2 cup vegetable stock

1/2 teaspoon ground cumin

1/2 teaspoon pepper

1/2 teaspoon chilli powder (extra if you like more spice like me) 

1/2 teaspoon dried thyme 


  1. Put the diced pumpkin, potato, garlic and onion in a large saucepan and cover with hot water. Place on a medium to high heat and bring to a boil. Cook for 10 minutes, until tender. 
  2. Drain off the hot water and let cool for 5 minutes. 
  3. Put the cooked veggies, garlic,  onion vegetable stock and tofu into a blender and blend until smooth. 
  4. Put back into the saucepan on a low heat and add the spices. If you want the soup a little thinner you can add extra water or stock at this stage. 
  5. Simmer for 1 minute. 
  6. Serve immediately with hot buttered toast and extra spices of you like a bit of heat. 

Happy Baking! 


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