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 ;) 

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


  • 5 Garlic Cloves, crushed 
  • 1 large bunch Kale, woody stems removed, roughly chopped
  • 1 tablespoon Olive Oil
  • 2kg 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


  1. In an extra large saucepan or soup pot saute garlic and kale in olive oil for 3-4 minutes. 
  2. 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.
  3. 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.

© Live Love Nourish™ 2015. All rights reserved.


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All of the LLN recipes are:
  • Gluten Free
  • Dairy Free
  • Soy Free
  • Yeast Free
  • Preservative Free
  • Processed Sugar Free
This recipe is also:
  • Nut Free
  • Egg Free
  • Peanut Free
  • Grain Free
  • Fructose Free
  • FODMAP Friendly (option)
  • Vegetarian
  • Vegan
  • Corn Free
  • Paleo

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