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Avatar photoKathy Marinias RN

Heart Healthy Pumpkin Soup

deeply satisfying soup built on roasted vegetables, legumes, and extra-virgin olive oil. Simple to prepare, full of flavour, and genuinely good for your heart. It also freezes well — making it a practical option for busy weeks.
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Prep Time 15 minutes
Cook Time 35 minutes
Total Time 50 minutes
Servings: 4
Calories: 220
Ingredients Method Notes

Ingredients
  

  • 500g pumpkin peeled and cubed
  • 1 zucchini chopped
  • 1 red onion quartered
  • 2 garlic cloves skin on
  • 1 tbsp olive oil extra virgin
  • 400g tin lentils, chickpeas or cannellini beans drained and rinsed
  • 500ml low salt chicken or vegetaable stock
  • 1/2 teaspoon chili or smoked paprika powder
  • black pepper, cumin or rosemary to taste
  • plain yoghurt or light cottage cheese to serve optional
  • sprinkling of pumpkin seeds and fresh pasley to garnish

Method
 

  1. Step 1: Preheat your oven or air fryer to 200°C (180°C fan).
  2. Step 2: Toss the pumpkin, zucchini, onion, and garlic (in skin) with olive oil and your chosen spices. Roast for 25–30 minutes until golden and soft.
  3. Step 3: While the vegetables roast, warm the stock in a large pot. Add chili powder if using.
  4. Step 4: Squeeze the roasted garlic out of its skin. Add all roasted vegetables and the drained legumes to the pot.
  5. Step 5: Blend until smooth using a stick blender, or transfer to a standard blender in batches.
  6. Step 6: Gently reheat and adjust seasoning.
  7. Step 7: Ladle into bowls and top with a dollop of Greek yogurt or cottage cheese, a sprinkle of pumpkin seeds, and fresh parsley just before serving.

Notes

This soup keeps well in the freezer for up to 3 months. Portion into individual containers for a quick and nourishing weeknight meal.
Choose low-salt stock to keep sodium in a heart-friendly range. The legumes add soluble fiber which may help manage cholesterol levels — lentils, chickpeas, and cannellini beans all work equally well.