Thai pumpkin soup

Cal and themis

Written by Masterchef finalist Callum Hann, and accredited dietitian Themis Chryssidis

Posted: May 06 2021

Pumpkin soup

This healthy Thai pumpkin soup from Sprout Health Studio uses aromatic herbs like lemongrass, ginger and garlic for full flavour without the salt content of some pre-made soups.

Serves: 4
Prep Time: 10 minutes
Cook Time: 30 minutes


  • 2 tablespoons olive oil
  • 1kg butternut pumpkin, peeled and cut into 2cm dice
  • 3 stalks lemongrass, finely sliced
  • 1 brown onion, finely diced
  • 5cm piece of ginger, skin removed, roughly chopped
  • 5 cloves garlic, sliced
  • 1 tablespoon fish or soy sauce
  • 400g can coconut milk
  • 1L reduced-salt chicken or vegetable stock
  • Crusty bread, to serve
  • 1 long red chilli, sliced thinly, to serve
  • ¼ bunch mint, leaves picked, to serve


  1. Heat oil in a large stockpot. Add pumpkin and cook for 5-6 minutes or until golden brown. Add lemongrass, onion, ginger and garlic. Once the onion has softened, add fish or soy sauce, coconut milk (reserve ¼ cup to serve), and stock.
  2. Simmer the soup until the pumpkin is soft. Puree soup in a blender (in batches if required) until smooth. Serve with crusty bread, sliced chilli and mint leaves.

Cooking Tip: Double your recipe. Soups are easy to make in large batches and are one of the most freezer-friendly meals going around.

Nutrition Tip:
Pre-made soups often have too much salt. When cooking your own at home, use aromatic ingredients like lemongrass, ginger and garlic to add flavour without relying on salt.

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Posted: May 06 2021


The information contained here is of a general nature and does not take into account your personal medical situation. The information is not a substitute for independent professional medical advice and is not intended to diagnose, treat, cure or prevent any disease or used for therapeutic purposes. Should you require specific medical information, please seek advice from your healthcare practitioner. Health Partners does not accept any liability for any injury, loss or damage incurred by use of or reliance on the information provided. While we have prepared the information carefully, we can’t guarantee that it is accurate, complete or up-to-date. And while we may mention goods or services provided by others, we aren’t specifically endorsing them and can’t accept responsibility for them.

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