Roasted Thai Pumpkin Soup (Low Fat)

READY IN: 1hr 20mins
Recipe by Ninna

I found this delicious low fat soup on a weight watcher's forum years ago, it has become a favourite. We can now buy skim evaporated coconut milk, in Australia, so the coconut essence isn't necessary if you are able to find this. I don't usually add the star anise because I am not fond of the flavour of aniseed although it was in the original recipe.

Top Review by mickeydownunder

LOVE this recipe for its versatility!
Used carnation lite and creamy coconut milk instead of essence, worked for me,
Used red onion as had on hand today!
Added 1 1/2 potatoes for thickener as DH likes it that way!
Aromatic as can be!
When you want to make a quick different pumpkin soup, this is EASY as can be!

Ingredients Nutrition


  1. Bake whole butternut pumpkin, without seeds but with skin on and cut into portions, in 180 deg C (350 deg F) oven until soft, about 20 minutes.
  2. Peel and seed the half Kent pumpkin and cut into small portions.
  3. Sauté onions, garlic and chilli in a little olive oil (or chicken stock, if you want less fat) in a large pan.
  4. Add chicken stock, the kent pumpkin, the spices, herbs and pepper & salt and simmer until soft - remove star anise.
  5. Scrape off roasted pumpkin from skin and add to other ingredients then blend all until smooth.
  6. Mix in skim evaporated milk and essence, more stock may be needed if soup is too thick, re-heat.

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