Pumpkin Soup & Dukkah Dust

28’s Home Nutrition Program (portions based on our Women’s ‘Healthy Weight Maintenance’ Eating Plan)
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Course Dinner, Lunch, Main Course
Servings 1


  • 1 teaspoon extra-virgin olive oil
  • 1/2 brown onion diced
  • 1/2 stalk celery diced
  • 1 clove garlic minced
  • 1 carrot chopped into chunks
  • 200 g pumpkin seeds removed and chopped into 2cm chunks
  • salt & pepper to taste
  • 1 cup vegetable stock
  • 50 ml coconut milk from carton
  • 1 tablespoon dukkah for serving
  • 1/2 cup canned cannellini beans drained and rinsed
  • 1 tablespoon pumpkin seeds for serving


  • Add olive oil to a large saucepan over a medium heat. Add in onion, celery and garlic and sauté for 2 minutes. Add in carrots and cook for further 2 minutes, stirring constantly. Add in pumpkin, salt and pepper and cook for a further minute, again stirring constantly.
  • Add in the stock, coconut milk and 1/2 a cup (125ml) of water and bring to the boil. Reduce to a simmer and cook for 20 minutes, or until pumpkin has softened and liquid has reduced by about half. You may need to add more water if the pumpkin absorbs too much liquid.
  • Add in the cannellini beans and stir to heat through.
  • Remove from the heat and puree with a stick blender or blitz in a regular blender. Ladle into a bowl and serve with a sprinkling of dukkah and pepitas on top.
Keyword Soup, Winter

Posted by Shahna Sarpi

Shahna is a qualified nutritionist passionate about helping people live a nourished life through healthy eating and lifestyle practices. Utilising a whole foods approach to nutrition, Shahna aims to educate and inspire people to become their healthiest selves. With a love of food and being in the kitchen, she enjoys cooking up a storm and creating healthy recipes that everyone will enjoy.