Healthy Halloween Soup: Spiced Pumpkin

  • Prep time:15 mins
  • Cook time:40 mins
  • Servings:4

Our healthy Halloween soup is the perfect way to make use of any leftover butternut squash or pumpkins, after a big day of carving!

Enjoy this warming, hearty and low-calorie meal with the whole family. Make sure to add some slices of wholegrain bread or Sourdough for children or those that are not following a fasting diet and of course, plenty of non-starchy vegetables to enjoy on the side for added nutrition.

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Nutrition facts(per serving)


  • 2 tbsp extra virgin olive oil
  • 1kg butternut squash (or pumpkin)
  • 1 onion, diced
  • 2 garlic cloves, minced
  • 4 cm root ginger, grated
  • 1-litre vegetable stock
  • 1 tsp ground nutmeg
  • sea salt, to taste
  • black pepper, to taste
  • 120 g plain full-fat Greek yogurt


  1. Preheat the oven to fan forced 180°C/200°C/400°F/Gas mark 6. Line a baking tray.
  2. Cut the skin off the pumpkin/squash, scoop out the seeds and cut into 3cm/1 inch chunks. Coat in the olive oil and place on the tray.
  3. Roast for 25-30 minutes until browning.
  4. In a large pot, bring the onion, garlic, ginger and stock to a boil. Turn it off until the pumpkin/squash is cooked through.
  5. When the pumpkin/squash is cooked, add it to the pot with the nutmeg and blitz with a handheld blender.
  6. Taste and adjust seasoning, and reheat to desired temperature for a delicious and healthy Halloween soup.
  7. Serve with Greek yogurt on top!


  • Use any pumpkin for this recipe if butternut squash isn't in season.
  • Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat and serve.
  • Batch cook and freeze in portions for up to 2 months. Defrost and reheat before serving.
  • If following a gluten-free diet, please check the label of the stock to ensure there are no sources of gluten.

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