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Prep time – 20mins


Cooking time – 50mins


Serves – 6

Dairy Free
Gluten Free
Nut Free
Soy Free
Ingredients Qty Protein Fat CHO
Pumpkin, raw – 1/2 a medium size kent 1.5kg 30 0 120
Chickpeas, cooked – 2 cups 280g 21 4 50
Coconut milk, regular (20% fat) – 1 cup 250ml 4 50 6
Olive oil – 1 tablespoons 20ml 0 19 0
Celery – 2 large stalks 150g 1 0 3
Mustard seeds – 1 teaspoon 1 tsp 0 0 0
Curry Powder – 2 teaspoons 2 tsp 0 0 0
Salt and pepper, to taste to taste 0 0 0
Rosemary, fresh (optional)
Total per serve 9g 12g 30g

For Gluten Free – use gluten-free bread

Roasting the Pumpkin

Roast PumpkinRoast Pumpkin

Preheat oven to 180 degrees. Cut the pumpkin into pieces and arrange it on a baking tray. Top with fresh rosemary (optional) and season with a little salt and pepper. Bake until soft and golden (about 40mins).

Making the Soup

  • Gently heat the olive oil in a large saucepan.
  • Add mustard seeds and curry powder and stir with a wooden spoon until sizzling.
  • Add celery and cooked chickpeas straight away, stirring to coat with the curry mix.
  • Add one litre of water and bring to a boil. Reduce to a simmer, cover and leave to cook while the pumpkin finishes roasting in the oven.
  • When the pumpkin is ready, remove it from the oven. Discard rosemary sprigs.
  • Add roast pumpkin and coconut cream to the chickpeas. Add enough water to almost cover the ingredients in the pot.
  • Reheat and simmer for a minute or so.
  • Use a stick blender to puree in the pot or wait till cooled a bit and blender in a blender.
  • Once all the soup is blended, add back to the saucepan and heat gently before serving.

Cooking the Chickpeas

Cook a large batch of chickpeas ahead of time. Once cooked they can be frozen in portion sizes ready to reheat with a meal.

Add a packet (375g) of dry chickpeas to a large bowl and cover with plenty of water (they will double in size). Soak overnight or at least a few hours. Next, drain and discard the soak water. Rinse and add the chickpeas to a large pot or pressure cooker. Cover with water and bring to a boil. Skim off any foam and discard. Reduce to a simmer, cover with a lid and continue to cook until chickpeas are soft. They will squish when squeezed.

Once cooked transfer to containers to store in the fridge or freezer.