AIS Sports Nutrition

Pumpkin Soup

HINT: To increase the nutritional value, add 3/4 cup red lentils with the pumpkin. This also thickens the soup, so add more stock or water if necessary. This soup is best with a crusty Italian-style bread or a pull-apart loaf.
Preparation time: 15 minutes
Cooking time: 25 minutes
Serves: 4-6 


  • Spray canola or olive oil
  • 1 onion, finely chopped
  • 1 kg butternut pumpkin, peeled and chopped into small cubes
  • 750 ml (3 cups) MAGGI chicken stock
  • 2 tablespoons chopped fresh parsley
  • 250 ml (1 cup) CARNATION Light and Creamy Evaporated Milk
  • freshly ground black pepper, to taste


  1. Spray a large pan with oil and heat. 
  2. Add the onion and cook over medium heat for 3 minutes or until soft. 
  3. Add the pumpkin and stock, bring to the boil. 
  4. Reduce the heat slightly and simmer, partially covered, for 20 minutes or until the pumpkin is very soft. 
  5. Puree the soup in a food processor until smooth, or mash thoroughly with a potato mashers. 
  6. Stir in the parsley and milk, and heat gently without boiling again. 
  7. Season and serve.


ANALYSIS per serve (+ bread)
Energy kJ (Cal)
1972 (471)
1315 (314)
Carbohydrate (g)
Protein (g)
Fat (g)

    Follow us

    follow us on facebook follow us on youtube follow us on twitter follow us on instagram
    AIS Shop - Dress like a champion