Pumpkin, Ginger & Apple Soup

Published 10 October, 2016

This soup is a perfect autumn and winter warmer. So enjoy and get into the spirit of the season!

Prep time:10 mins Cook time: 30mins Serve:4 Difficulty: Easy SmartPoints: 1 per serving

10 sprays Calorie controlled cooking spray
1 medium Onion, chopped
1 medium Apple, chopped
1 small Carrots, raw, chopped
2 teaspoons Root Ginger, fresh
450g Pumpkin, deseeded and chopped
2 cubes Vegetable stock cubes make with 850ml of hot water, ensure gluten free
1⁄4 teaspoons Ground Nutmeg
1 pinch Salt, and freshly ground black pepper
1 teaspoon Parsley, fresh, chopped, to garnish


If you cannot find pumpkin, try using butternut squash instead.


  1. Heat the cooking spray in a large saucepan and sauté the onion, apple and carrot for 3 - 4 minutes, until softened. Add the ginger and stir well.
  2. Add the pumpkin and stock to the saucepan. Bring to the boil, then simmer gently without a lid for 20 minutes, until the vegetables are tender.
  3. Transfer the soup to a blender or food processor and blend for 15 seconds, or until smooth.
  4. Return to the saucepan, reheat and season to taste with allspice or nutmeg, salt and pepper. Serve, sprinkled with chopped fresh herbs.