Oh how I love a bowl of warm pumpkin soup. This is such a simple recipe with a twist of green vege 😉
Using fresh, whole food ingredients this recipe is naturally gluten free and dairy free.
Did you know many store-bought stocks may contain gluten, lactose and yeast? I recommend finding a brand free from these ingredients and free from flavour enhancers or excess salt or alternatively you can make your own vegetable stock and freeze in batches for ready-to-go soup stock.

Nourish 101:

  • Soup is a great meal to nourish your body with nutrients. Fantastic for lunch, dinner or even breakfast, soups are an easy to digest meal.
  • Soup is also a great way to get kids to enjoy vegetables, especially some of those they wouldn’t typically eat whole.
  • Pumpkin is a powerhouse of anti-oxidant vitamins such as vitamin A and C necessary for maintaining healthy skin, eye sight and mucus membranes.
  • Kale, the popular super-vege, is loaded with minerals and vitamins. It contains health promoting nutrients such as iron, magnesium,manganese, vitamins K, A and C as ell as fibre.

Pumpkin and Kale Soup

Oh how I love a bowl of warm pumpkin soup. This is such a simple recipe with a twist of green vege 😉
Keyword Dairy Free, Egg Free, Gluten Free, Grain Free, Low FODMAP, Nut Free, Preservative Free, Refined Sugar Free, Soy Free, Vegan
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 6


  • 5 Garlic Cloves, crushed
  • 1 large bunch Kale, woody stems removed, roughly chopped
  • 1 tablespoon Olive Oil
  • 2 kg Pumpkin, peeled and diced into large pieces
  • 1.25L Stock or well seasoned water
  • 1/2 teaspoon ground Nutmeg
  • Pinch Pink Salt
  • Generous Amount of Black Pepper


  • In an extra large saucepan or soup pot saute garlic and kale in olive oil for 3-4 minutes. 
  • Add pumpkin, stock, nutmeg, salt and pepper and bring to a boil. Reduce to a simmer and cook for 20 minutes or until pumpkin is tender. 
  • In a blender (I use Vitamix for all of my pureed soups) or food processor puree ingredients until smooth. 


Make It Personal:
  • Garnish with fresh chives or spring onions, chopped.
  • Add 1 cup baby spinach leaves before pureeing.
  • Add 11/2 head broccoli florets with pumpkin.
Sensitive to FODMAPs?
  • Omit fresh garlic and add 2 tablespoons garlic infused olive oil.
  • Choose Kent or Jap pumpkin and avoid butternut pumpkin.
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Casey-Lee Lyons

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