Curried pumpkin soup with Potato Skins

This week’s nutrition challenge was to find and make a vegetable based recipe. Unfortunately I left this until late in the week when I had limited vegetables left! I found some frozen slow cooked pumpkin I had bulk prepared so I decided just to wing it and make a curried pumpkin soup with potato skins. It actually turned out really nice and Pete didn’t even compare it to his mum’s pumpkin soup recipe which is a first.

So here is my curried pumpkin soup recipe, a culmination of frantic googling and experimentation:


  • ¼ Kent pumpkin cubed and pre-cooked.
  • 3 carrots roughly chopped
  • 1 diced Red onion
  • 1 chopped Garlic clove
  • Drop of Ginger essential oil*
  • 4 Large potatoes
  • Finely grated Parmeson cheese
  • 1 Tbs Coconut oil
  • Olive oil
  • 1 tsp Turmeric
  • ¼ cup of coconut milk
  • ½ cup water
  • salt, pepper & chilli flakes to taste



I slow cooked a Kent pumpkin with a couple of carrots, chicken breasts, an onion, water and some vegetable stock. I then removed and drained the pumpkin and froze it in plastic takeaway containers. You could easily just cut the pumpkin into cubes and slow boil it instead of going to all that effort.


Melt coconut oil in a pot then add onion, garlic and a drop of ginger oil.

Curried pumpkin soup

When onions start going see through, add carrot then turmeric. Cook until carrots start to soften but don’t let mixture get dry.

Curried pumpkin soup

Add cooked pumpkin, then water (start preparing potato skins) and simmer until it’s all combined.

curried pumpkin soup

Add coconut milk then taste. The soup tasted too thick for me so I added another ½ a cup of water. Add salt, pepper & chilli to taste.

Curried pumpkin soup

Simmer while cooking potato skins.

Potato Skins

Preheat fan forced oven to 230 degrees. Cut potatoes in half and scoop out the flesh** making them as thin as possible.

potato skins

Brush both sides of skins with olive oil. Bake in oven for 15 minutes skin side up. Turn skins over and sprinkle with Parmesan cheese. Cook for another few minutes or until Parmesan has melted.


Run out to the garden in the pouring rain to grab some rosemary and attempt to make the food look Instagram worthy. Probs should cook this during the day so the photo can be taken in better lighting.

curried pumpkin soup


*I got my essential oils from a Perth wellness coach Natasha, get in touch with her on Instagram or Facebook. 

**The potato flesh can be mixed with olive oil, rosemary, salt and chilli and either shallow fried in a pan or baked in the oven until crispy. I cooked mine in the oven the next day and served with Salmon and broccoli.