This Spicy Pumpkin Soup is the ultimate healthy batch cook for your family. It's a delicious, budget-friendly recipe that prevents food waste by transforming unwanted pumpkin into a nutritious and warming meal!

This versatile soup is suitable for the whole family, including your weaning baby (6 months+), with a simple adjustment. It's the perfect dish to enjoy on a cold winter day, and any leftover soup is an ideal healthy lunchbox filler for the kids or a great addition to your freezer meal prep.

Prep Time: 10 Minutes

Cook Time: 30 Minutes

Makes: 4 Adult portions

Ingredients

1 tbsp olive oil
2 onions, chopped
2 cloves of garlic, minced
1 red chili, finely chopped (See Weaning Tip below for adjustments)
2 tbsp ground cumin
550g pumpkin, peeled and cubed (ideal for using up leftover pumpkin)
700ml low salt vegetable stock
400ml coconut milk
Handful of fresh coriander

Method

1. Heat the olive oil in a large saucepan over a medium heat. Cook the onions for 3-5 minutes, until translucent.
2. Add the garlic, chili, and cumin, then cook for a further 2 minutes, allowing the spices to become fragrant.
3. Stir in the cubed pumpkin and cook for a further 2-3 minutes.
4. Add the stock and bring the mixture to the boil. Reduce the heat and simmer with the lid on for 20-25 minutes.
5. Once the pumpkin is nice and tender, blend everything together until smooth before stirring in the coconut milk.
6. Garnish with fresh coriander to serve.

Weaning and Storage

• For Baby Puree: To create a thicker texture for younger babies, reduce the stock in the recipe to 500ml before simmering.

• Baby Led Weaning (BLW): Serve the soup slightly thicker as a dip with finger foods, such as chunky bread. This encourages independent feeding and exploration.

• Spice Adjustment: If making the soup for a baby, omit the red chili entirely from the rei. You can always add a pinch of chili flakes or hot sauce to adult portions later.

Storage & Freezing (Ideal for Batch Cooking)

• Batch Cooking: This recipe doubles or triples easily. Once cooled, store extra portions in freezer-safe containers.

• Freezer Life: Frozen soup will keep well for up to 3 months.

• Refrigeration: Store refrigerated leftovers in an airtight container and use within 3 days. This is a great make-ahead lunch option!