Spicy Roasted Pumpkin Soup

Warm up your day with this healthy Spicy Roasted Pumpkin Soup, perfect for autumn or cooler Brisbane days. Rich in vitamins, fibre, and antioxidants, this soup is both nourishing and light — ideal for those following a clinically guided weight management or healthy eating plan.

At Brisbane Obesity Clinic, we prioritise meals that are nutrient-dense, easy to prepare, and delicious. This roasted pumpkin soup is low in sodium, high in flavour, and perfect as a wholesome starter or light meal.

Why This Soup Supports Healthy Eating

This Spicy Roasted Pumpkin Soup recipe:

• Is high in fibre for satiety and digestive health
• Packed with beta-carotene and antioxidants from pumpkin and carrots
• Uses reduced-salt vegetable stock to support heart health
• Low in calories yet nutrient-dense for weight management
• Can be prepared ahead for convenient, healthy meals

Ingredients

• 500g pumpkin, cut into 3cm-thick slices (any variety)
• 1 small onion, diced
• 1 medium carrot, diced
• 1 garlic clove, crushed
• ½ teaspoon Moroccan spice mix
• 1 red chilli, finely chopped (optional; de-seed if you prefer mild)
• 350ml reduced-salt vegetable stock
• Fresh chives, to garnish
• Olive oil spray

Method

1. Preheat oven to 180°C and line a baking tray with baking paper. Place pumpkin slices on the tray, lightly drizzle with olive oil, and roast for 30–35 minutes until tender.
2. Spray a large saucepan with olive oil and heat over medium. Add onion and carrot, stirring occasionally for 5 minutes until onion is translucent.
3. Add garlic, Moroccan spice mix, two-thirds of the chilli (if using), vegetable stock, and 1½ cups water. Stir well and bring to the boil, then reduce heat to low.
4. Cover and simmer for 10 minutes.
5. Remove pumpkin flesh from skin and add to the saucepan. Simmer for another 10 minutes.
6. Blend the soup until smooth, stir in remaining chilli, and season with black pepper.
7. Ladle into bowls and garnish with fresh chives.

Healthy Eating & Weight Management in Brisbane

This clinic-approved, nutrient-dense soup is ideal for patients and clients who want easy, healthy meals that support weight management. At Brisbane Obesity Clinic, we provide guidance on incorporating balanced, delicious meals into your daily routine.

Brisbane Obesity Clinic
07) 3871 2277