Health & Physical Activity

A Simple Potato Pumpkin Soup Recipe

I usually buy pumpkin once a year and carve it so I can use it for some fun Halloween decoration.  That’s all I ever used pumpkins for but now that I have learned much more, I couldn’t resist but share one of my quick, simple, yummy recipes.

Before I begin below are just some fun healthy facts on why we should all start eating pumpkin;

  • Pumpkin is low in calories and contains no saturated fats.
  • It is packed with vitamins, namely vitamin A, vitamin B-complexes, vitamin C and vitamin E.
  • Pumpkin actually has one of the highest levels of vitamin A from the vegetables in the Cucurbitaceae family, promoting good vision, a healthy immune system and cell growth.
  • Pumpkin is incredibly rich in antioxidants, such as beta-carotene which protect the body against free radicals and helps our immune system.

TIP: Do NOT throw away the pumpkin seeds as they are nutritional powerhouses packed with magnesium, copper, zinc, protein and fiber. They make an excellent snack or can be used as a garnish over salads or the soup recipe I am about to share.

Cooking Time

  • 40 minutes


  • 6


  • 1/2 a medium-sized pumpkin, peeled, chopped
  • 2 medium-sized potatoes, peeled, chopped
  • 1 large onion, halved, chopped
  • 1/4 cup spring onions, chopped
  • 1/4 cup fresh parsley, chopped
  • 3 stock cubes (recommended to use 2 cups of fresh chicken broth instead)
  • Olive oil
  • Pepper and salt, to taste


  • Place the pumpkin and potato in water over medium heat for about 25 minutes, or until soft.
  • On a separate frying pan, put a dash of olive oil and fry the onions first. Then add the spring onions followed by the parsley. Do not fry until golden brown, just for a few minutes.
  • In a blender, add the softened pumpkin and potato (with some of the boiled water, not all as this can be added later if you want the consistency less thick) with the mildly fried onions, spring onions, parsley, stock cubes and pepper/salt (if needed).  Blend and you should have a wholesome, heart healthy soup.
  • If you would like a thicker consistency, you can always add a dash of cream or milk.
  • You can serve immediately and add toppings such as, parsley, pumpkin seeds or croutons.
  • Croutons can easily be made by cutting sliced brown bread (without the sides) into 1.5 cm cubes. Place them in a bowl and toss in some olive oil, garlic, and oregano. Spread them over a lined tray and bake until golden.

If you try this recipe, leave a comment below, rate it, share it… And don’t forget to take a picture and tag #UrUmbrella on Instagram! Sahtein! Bon appétit! Enjoy!

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