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Preparation: 15 minutes, Cooking: 25 minutes, Total: 40 minutes

Serves 4



  • 1 Tbs coconut oil
  • 1 large onion, roughly chopped
  • 2 cloves garlic, crushed
  • ½ cinnamon stick
  • 1 tsp ground coriander
  • 2 tsp ground cumin
  • 1 Tbs fresh thyme leaves
  • 2 bay leaves
  • 1-1.2kg approx. pumpkin, peeled, roughly chopped
  • 500ml vegetable stock
  • 500ml water
  • 10-15cm strip orange rind, no pith
  • 1 large Grannysmith apple, peeled and grated
  • Serve with cinnamon, or tahini and lightly toasted pumpkin or sunflower seeds



  1. Heat the oil in a large pot over medium heat, cook the onion, stirring till soft.
  2. Add the garlic, spices and herbs, and cook till fragrant.
  3. Add the pumpkin, stock, water and rind, bring to the boil. Reduce the heat, cover and simmer for about 20 minutes till the pumpkin is soft.
  4. Remove from the heat.Remove the cinnamon stick, orange rind and bay leaves, add the grated apple and blend or process smooth.
  5. Return the soup over low heat, stir to heat through.
  6. Serve with a pinch of ground cinnamon over the sour cream, or a tablespoon of tahini and lightly toasted pumpkin or sunflower seeds.

Credit: www.wethrive.co.za

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