A bowl of pumpkin and parsnip soup with sage and chilli

Pumpkin and parsnip soup with crispy sage and chilli

This autumnal soup is creamy without the need for dairy – so it’s lighter in calories too!

Suitable for Gluten-free & Dairy-free
Serves 4
Prep time 20 minutes
Cook time 1 hour

Nutrients per serving:

Energy Total fat Saturates Protein Fibre Carbs Sugar Salt
230 kcal 9.2 g 6.3 g 5.1 g 8 g 28 g 12 g 1.1 g


  • 1 tbsp spray oil
  • 1 onion, diced
  • 400g pumpkin, peeled and cubed (or butternut squash if preferred)
  • 3 large parsnips, peeled and cubed
  • 1 large potato, peeled and cubed
  • 2 garlic cloves, peeled
  • ½ tsp chilli flakes *

  • ¼ tsp cumin *

  • 800ml gluten-free stock *

  • 160ml coconut milk *

* Available at Holland & Barrett

To garnish:

  • 12-14 small sage leaves
  • 2 chillies, finely diced


Step 1
Heat 1 tbsp vegetable oil in a large saucepan and add the onion; cook for 4-5 minutes until soft.

Step 2
Add the pumpkin, parsnip, potato and garlic and turn up the heat. Cook over a high heat until golden. Add the chilli flakes and cumin, then pour in the stock. Simmer for 45 minutes or until soft.

Step 3
Season the soup and then blitz with a hand blender until smooth. Stir in the coconut milk.

Step 4
Heat 1 tsp vegetable oil and sizzle the sage leaves until crisp. Serve the soup with sage and chilli on top.

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