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Liz's kitchen


Lizzy Marsh

This soup is one of my most popular recipes. Easy to make, warming, and full of anti-inflammatory and flavourful spices, it will quickly become a staple weekly recipe during the colder months.


(serves 6)

  • 1 brown onion, diced
  • 1 red chilli (or 1 teaspoon chilli flakes)
  • 1 cm chunk ginger, finely grated
  • 1 tablespoon Ras El Hanout (Moroccan spice blend)
  • 1 clove garlic, crushed
  • ~4 cups chopped pumpkin (butternut or Kent)
  • 1 litre organic vegetable stock
  • 1 tablespoon coconut oil
  • 1/2 can (200 ml) coconut cream (optional)
  1. In a pot over medium heat, fry the onion, chilli, ginger, Moroccan spice and garlic in the coconut oil for ~ 2 minutes or until onion is soft.
  2. Add the pumpkin and stir through for about 1 minute
  3. Add the veggie stock and bring to the boil.
  4. Reduce to a low simmer and cook for ~20 minutes, or until pumpkin is soft.
  5. Once cooled a little, blend the soup with a hand-blender or transfer into a full machine blender and pulse until smooth and creamy.
  6. Return the soup to the pot, add the coconut cream* and stir through until just mixed. Store in an airtight container in the fridge for 3-4 days.

*If you'd like a lighter soup, omit the coconut cream. Alternatively, you can always add a dallop when you reheat the soup to serve.