Curried Pumpkin & Spinach Soup

Soup is the perfect comfort food to warm you up after a long day! It's also such a great way to use up some leftover foods that might be going to waste. In this recipe, we've roasted the veggies to add a lovely sweetness to it and the addition of curry spices definitely makes this stand out from other soup recipes. To finish it all off, we've added some baby spinach to up an already nutritionally packed dish.

Pumpkin's amazing colour is down to the large amounts of beta-carotene in it. Our bodies convert this into retinol (vitamin A) which is vital for healthy skin and eyes. The combination of vitamin A and C also means pumpkin keeps your immune system fighting fit. Adding spinach to a veggie dish like dish means you're getting a good dose of iron. Iron deficiency is the most common nutritional disorder, so blending spinach into soups and sauces is a really easy way to up your intake. The long list of antioxidants in this leafy green veg also mean it's associated with a decreased risk of diseases caused by oxidative stress e.g. atherosclerosis (hardening of arteries) and high blood pressure. And the anti-inflammatory compounds in spinach help your body fight cancer, with evidence suggesting it might be very protective against aggressive prostate cancer. There's a reason you feel so amazing after a big bowl of soup!


  • 900g pumpkin (skin removed and chopped into cubes)
  • 1 red onion (chopped into large chunks)
  • 4 cloves garlic
  • 2 cups baby spinach (washed)
  • 3 TBSP curry powder
  • 1 TBSP turmeric
  • 1/2 TBSP cumin powder
  • 3 TBSP olive oil (for roasting)
  • 750ml stock
  • salt/pepper to taste


  • Preheat the oven to 200°C.
  • Place the pumpkin, onion and garlic cloves (whole with the skin still on) on a baking tray.
  • Drizzle the vegetables with the olive olive oil.
  • Next sprinkle the vegetables with the turmeric, curry powder, cumin, salt and pepper.
  • Toss the vegetables and place the tray in the oven for ~25 minutes.
  • Add the roasted vegetables to a large pot and cover with stock – you’ll need to remove the skin on the garlic cloves now. You can use more or less stock depending on the consistency you want.
  • Bring to the boil and then cover the soup with a lid. Reduce the heat and leave it to simmer for 10 minutes.
  • Then mix the spinach leaves through the soup.
  • Blitz the soup until smooth with a hand blender or in a blender.
  • To serve, top with the roasted chilli, fresh coriander and nuts/seeds.