“Hearty, low-fat pumpkin soup cooked with spices, brown sugar and orange juice.”

Ingredients Nutrition


  1. Heat the butter in a large saucepan, add the onion and garlic and gently fry 4 to 5 minutes or until softened.
  2. Stir in the flour, nutmeg, cinnamon and pumpkin; cover and cook gently for 5 to 7 minutes, stirring occasionally.
  3. Pour in the chicken stock, orange juice and brown sugar.
  4. Cover and bring to a boil, then reduce the heat and simmer for 20 minutes, until the pumpkin has softened.
  5. Meanwhile, make the croutons.
  6. Heat the oil in a frying pan, cut the whole wheat bread sliced into cubes and fry gently until just brown - add the sunflower seeds and fry for an additional 1 to 2 minutes; drain the croutons and sunflower seed on a papper towel.
  7. Return to soup.
  8. Pour only half of the soup mixture into a blender or food processor and process until smooth; return soup to the saucepan.
  9. Season well with salt and freshly ground black pepper, if desired and heat through.
  10. Serve the soup hot garnished with a few of the croutons and sunflower seeds sprinkled over the top.
  11. Enjoy!

Join the Conversation

  • all
  • reviews
  • tweaks
  • q & a