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Roast Pumpkin & Coconut Soup


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15 minutes
1 hour


  • 1 kg pumpkin peeled, deseeded and diced 
  • 2 tbsp olive oil
  • salt pinch
  • 2 brown onion finely chopped 
  • 4 clove garlic finely diced 
  • 1 tbsp ginger grated
  • 2 tsp ground cumin
  • 2 tsp ground coriander seed
  • 1 litre vegetable stock
  • 1 cup evaporated milk Light and Creamy Carnation Evaporated milk with coconut essence  
  • fresh coriander (cilantro) for garnish


  • Preheat fan-forced oven to 200 degrees.
  • In a large bowl add chopped pumpkin and add a tablespoon of olive oil and salt. Use your hands to coat the pumpkin well. 
  • Place pumpkin on a baking tray, making sure the pumpkin is evenly spread apart. Bake until pumpkin starts to turn a light golden colour and is soft. Cooking time can range from 30 to 40 minutes. Set aside.
  • Heat 1 Tablespoon of olive oil in a large saucepan until hot. Add onions and cook until softened, stirring occasionally. Add garlic, ginger, cumin and coriander, mix together and cook for a further 2 minutes. 
  • Add pumpkin and vegetable stock and bring to the boil. Simmer for 20 minutes. Next add the evaporated milk and stir well. Remove from heat and use a handheld blender to blend the soup to a thick, smooth consistency. Add extra vegetable stock if you want a thinner consistency.  
  • Pour soup into serving bowls. Season with pepper, drizzle with coconut milk and garnish with coriander leaves.  


Low FODMAP: Swap garlic for garlic infused olive oil; swap onion for green part spring onion; use any pumpkin except butternut.  
Increased Fibre: Add one slice of low GI high fibre bread e.g., Bürgen® Wholemeal & Seeds Bread to provide a total of:
Calories: 260kcal  Carbohydrates: 26.4g  Protein: 11.7g Fat: 10.4g  Saturated Fat: 1.9g Fibre: 6.8g
Recipe courtesy of Rebecca McPhee, Accredited Practising Dietitian (APD).

Please note the serving size listed is to be used as a guide only. Consider your own individual nutrient and carbohydrate requirements and adjust the serving size as required. If you are unsure of your requirements consult an Accredited Practising Dietitian (APD) for personalises advice.

Nutritional information (per serve)

Calories: 180kcal | Carbohydrates: 17.7g | Protein: 7g | Fat: 7.9g | Saturated Fat: 1.6g | Fiber: 4.7g
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A low GI diet focuses on the quality of carbohydrates you eat. Good carbohydrates (or low GI carbohydrates) are more slowly digested helping keep your blood sugars stable, whereas bad carbohydrates cause your blood glucose levels to peak and crash. Want to know which carbohydrates are best for you? Try our swap it tool!

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