A bowl of pumpkin and parsnip soup with sage and chilli

Pumpkin and parsnip soup with crispy sage and chilli

03 Jun 2023

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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