Pumpkin Cashew Nut Soup

Recipe by Brett and Lynne

  • Time needed: Prep - 10 minutes, Cook 20 minutes
  • Calories per serving: 195
  • Servings: 4
  • Difficulty: 2
  • Rating: 4.75 based on 4 reviews

Nothing like a thick soup to fill you up and at 195 calories per serve it’s a perfect lunch or light dinner


• 1 tsp olive oil
• 1 large onion
• 2 cloves of garlic
• 600g Pumpkin
• ½ cup Cashew Nuts
• 1 tbsp tomato paste
• 2 1/2 cups vegetable stock
• Sprinkle nutmeg
• Pinch cayenne pepper
• freshly ground black pepper
• optional - sprinkle red chilli flakes and some fresh basil


Heat oil in a large saucepan. Add onion and sauté for a few minutes, until softened. Add garlic, pumpkin, cashews, and tomato paste. Cook gently for 2 minutes.

Add the stock and bring to boil. Reduce heat and simmer for 15-20 minutes, until pumpkin is tender.

Then place into a food processor or use a stick blender and process until smooth. Season with nutmeg and cayenne and process for a few more seconds. Serve with freshly ground black pepper, Chilli flakes and fresh basil if desired.

4 reviews for “Pumpkin Cashew Nut Soup”

  • review by:

    Delicious and satisfying! So much so that I made a second batch to freeze. This time I added a tablespoon of curry powder.

  • review by:

    We can’t get pumpkin here at this time of year so I made mine with a butternut squash. Very nice thank you for posting the recipe 🙂

  • review by:

    Cashew with pumpkin, yum. I’ve been making pumpkin soup for years but this was the best. I did cut the pumpkin in half, remove the seeds then sprayed with a little olive oil and baked till golden and brown. It is then easy to scoop out and follow the recipe. Served to guest for lunch and everyone raved about the flavour. Delicious. I will be making this again soon as pumpkins are abundant at present in New Zealand. Mid winter comfort food. Thank you Brett and Lynne . 🙂

  • review by:

    I thought the flavour a little bland until I blended the basil leaves into the soup. About a handful of leaves adds an extra layer of flavour, without overwhelming the other flavours. Krystal23’s suggestion of adding curry sounds interesting, too. I might try that next time.

    It’s very filling and warms the cockles on one’s heart, which is just what you want when you’re on a low cal diet.

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