Humble Pumpkin Soup – The Perfect Veggie Smuggler for Kids

Do you have kids that are going through that fussy phase? Are they telling you that they do not like certain vegetables, even though they used to eat them readily? What better way to get some essential nutrients into their little bodies than to smuggle them in foods they love.

My (almost) 5 year old LOVES pumpkin soup so I like to add some little extras in there that I know she would turn her nose up if they were served as a whole food on her plate.

Pumpkin Soup

Pumpkin Soup – The veggie smuggler


1/4 – 1/2 Pumpkin of choice cut into chunks

1-2 carrots peeled and cut

1 sweet potato peeled and cut

1 brown onion diced

1-2 cloved garlic crushed

2 celery sticks diced

2tsp each of cumin, ground coriander and turmeric

500ml – 1 litre of vegetable stock (see recipe)



Preheat oven to 200 degrees celsius

Line a baking tray with baking paper and place the pumpkin on top. Drizzle with olive oil and sprinkle with Pink Himalayan Salt

Cook in the oven for approximately 30 minutes or until softened but not roasted. Cooking time will depend on type of pumpkin used and the size of the pieces you cut up.

Once the pumpkin is cooked remove from the oven.

In a pot sautee the onion and garlic with 1tbs olive oil until transparent and fragrant

Add in the pumpkin and toss together

Add in the cumin, coriander and turmeric.

Place all the other vegetables into the pot then pour in enough stock to cover

Bring to the boil and cook for about 20 minutes, then reduce to a low heat and continue to cook for at least 1 hour. The longer you leave it, the more the flavour develops but be sure to keep an eye on it. You don’t want it to dry out.

Just before serving, blend with a bar mixer, or soup mixer until it is a smooth texture.

Serve with fresh coriander and a dollop of sour cream


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