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Not-So-Nutty Pumpkin Soup

  • Author: Stacey Clare
  • Total Time: 1 hour 40 minutes


This dairy-free pumpkin soup recipe is perfect for those with fussy kids. My babes adore this family dinner and I like making it because I can put lots of bone broth in.


  • 1 medium butternut pumpkin (approx. 900g), halved
  • ½ leek
  • ½ cup sunflower seed butter (or peanut butter if no allergies)
  • 4 cups chicken broth
  • ¼ cup coconut cream
  • 1 large lime, juiced
  • 1 tsp dried chilli flakes
  • Pinch salt and pepper
  • 1 loaf sourdough, sliced
  • 2 tbsp full fat cheese, grated


  1. Preheat oven to 190°C. Place halved pumpkin on a lined baking tray for approximately 1 hour, or until flesh is soft and tender. Remove the green part of leek, add to the tray with pumpkin and bake for another 20 minutes. Remove from oven and allow to cool.
  2. Using a spoon, remove flesh from pumpkin. Place in a large food processor bowl, remembering to set aside a small amount if feeding a baby. Add the leek. Tear pumpkin skin into small, crouton-size pieces and return to the oven to crisp up. This should take approximately 10 minutes. To the food processor, add sunflower seed butter, 2 cups of broth and the coconut cream. Blitz with the pumpkin until well combined. If feeding a toddler, remove enough for them at this point. Transfer the soup to a large saucepan, add remaining broth and bring to the boil. Simmer for a few minutes before serving.
  3. Garnish with lime juice, chilli flakes and a good pinch of salt and pepper. Serve with pumpkin skin croutons and sourdough on the side.
  4. Toddler version: Sprinkle a couple of slices of sourdough with the grated cheese and bake in a 190°C oven until bubbling. Cut into fingers and serve alongside their thicker version of the soup.
  5. Baby version: Add a teaspoon of the sunflower seed butter to the baked pumpkin flesh and stir through.


  • The nuttiness of this soup comes from the sunflower seed butter and is a great twist on the traditional pumpkin soup. Sunflower seeds are packed with antioxidants and magnesium which are great for bone health and especially important for the younger ones. But if you have no allergy issues and you'd like to send it to school with the little ones, use peanut butter. It's delcious!
  • Prep Time: 10
  • Cook Time: 90


  • Serving Size: 6
  • Calories: 0
  • Sugar: 0
  • Sodium: 0
  • Fat: 0
  • Saturated Fat: 0
  • Unsaturated Fat: 0
  • Trans Fat: 0
  • Carbohydrates: 0
  • Protein: 0
  • Cholesterol: 0