Halloween pumpkin soup recipe!

Here is my delicious pumpkin soup to make with your carving scraps! This soup is warming, sweet and perfect for the colder months.

I decided to leave this as a chunky soup to add more texture, but feel free to blend it up if that is how you like it. If you do decide to blend it, I recommend adding 2 tbsp yogurt to add more creaminess.

Serves 6-8


Calories: 174
Carbohydrates: 34g
of which sugars: 7.5g
Fat: 4g
Protein: 6g
Fibre: 9.5g


pumpkin soup ingredients

0.5 tbsp olive oil
6-7 tbsp pumpkin flesh
Large leek
3 cloves garlic
Large carrot
Small bulb fennel
3 sticks celery
3 tbsp peas
1 red pepper
1 large parsnip
2 pints vegetable stock
3 tsp smoked paprika
2 tsp turmeric
3 tsp oregano
1 carton passata
Handful chopped coriander
Black pepper to taste
1 tsp pumpkin seeds
2 tsp parmesan


1. Prepare all of the vegetables: peel and chop the carrot, parsnip, leek, red pepper, fennel, celery and pumpkin flesh.

pumpkin flesh - pumpkin soup

2. Heat the olive oil in a large saucepan and prepare the stock. Once the oil is hot, fry off the leek and garlic until soft.

3. Next, add in the rest of the veg (apart from the peas), add the seasonings and fry for around 5-10 minutes.

add the veg - pumpkin soup

4. Once the veg is soft, add the stock, passata, peas and coriander. Let this simmer for around 10 minutes.

5. If you decide to blend the soup, do that now and stir in the yogurt afterwards.

6. Serve up the soup, and sprinkle with pumpkin seeds and parmesan.

7. Next, enjoy! 🙂

Pumpkin soup

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If you liked this post, be sure to check out my Healthy Halloween Rocky Road Recipe! and Banana Loaf Recipe!


Healthy Halloween Rocky Road Recipe!

I thought this week it would be appropriate to do my first recipe for Halloween! This Rocky Road recipe is super yummy and lower in sugar, so it’s a bit healthier (don’t get me wrong, it’s still a treat!).

This recipe is designed to be lower in carbs for people living with diabetes. Using dark chocolate helps to lower sugar and using nuts adds good fats and protein to slow down digestion and prevent too much of a glucose spike!

All ingredients and macros will be listed so you can bake a yummy treat and carb count it!

Time: 15 minutes cooking, 2 hours to set

Nutritional content per piece:

Calories: 248
Carbohydrates: 23g
(of which sugars): 6g
Protein: 3.4g
Fat: 16.7g

Ingredients List:

  • 200g Rich Tea biscuits
  • 200g Lindt dark orange chocolate
  • 135g butter
  • 1 tbsp golden syrup
  • 100g mixed nuts
  • 100g marshmallows


  • 1 Orange
  • Handful of Pumpkin seeds


1.Grease a square tin and line with baking paper.

2. Place the dark chocolate, golden syrup and butter in a bowl and melt, either in the microwave or in a bowl over a saucepan of boiling water.

3. While the chocolate is melting, weigh the rest of the ingredients. Place the Rich Tea biscuits in a sandwich bag and break into small pieces with a rolling pin.

4. Once the chocolate mix has melted, stir in all other ingredients (Nuts, marshmallows and biscuits). Make sure everything has a coating of chocolate over it so it sticks together nicely!

5. Spoon the Rocky Road mix into the square tin, spread evenly and place in the fridge to set for around 2 hours.

6. While your Rocky Road is setting in the fridge, turn your oven on to 140 degrees and prepare a baking tray with baking paper. Slice the orange into thin slices and then into semicircles.

7. Place all orange slices on the baking tray and bake in the oven for 45 minutes to 1 hour to create a glass effect look perfect for Halloween decoration!

8. Once everything is cool, slice the Rocky road into 12 pieces (or as many as you would like). Sprinkle with pumpkin seeds, icing sugar and place a candied orange on each piece.

9. Now it’s time to enjoy your Halloween treat! 🙂

I really hope you loved this recipe and give it a go! Make sure you take pictures and share them with me!