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Pumpkin Soup with Spicy Tofu

Recipe posted on: 3 August 2010

Pumpkin Soup with Spicy Tofu

Recipe information

Serves: 4
Prep time: 30 minutes
Cook time: 50 minutes

Recipe nutrition

Calories: 221
Carbs: 30.7 grams
Protein: 7.1 grams
Fat: 9.8 grams

The soup should keep for about 4-5 days if stored in a covered glass or ceramic container in the refridgerator.


  • 4 slices gluten free, rye or spelt wholegrain bread, crusts removed
  • 2L chicken stock or vegetable stock (to make this recipes vegan)
  • 1kg pumpkin, cut into small cubes
  • 80g firm organic tofu, shaved or coarsely grated
  • 1 onion, chopped
  • 6 cloves garlic, chopped
  • 2 Tbsp fresh coriander leaves
  • Extra virgin, cold pressed olive oil


  1. Cut the bread into 1cm cubes.
  2. Place the bread pieces in an oven tray and bake at 200°C (400°F) for about 10 minutes or until the bread is crisp.
  3. Remove the bread and cool, covered.
  4. Heat the olive oil in a large saucepan and cook the onion over low heat until it is soft and transparent. Add some of the stock if the onion starts to stick to the pan.
  5. Add the rest of the stock, garlic and pumpkin pieces, then simmer, uncovered, for about 40 minutes, or until the pumpkin is very soft.
  6. Remove from the heat and cool a little.
  7. Puree the pumpkin mixture in a food processor until it is smooth (alternatively, a hand blender can be used instead).
  8. Return to the heat and season to taste with salt and pepper.
  9. Add equal portions to 4 bowls and top with the toasted bread croutons, the tofu and coriander leaves.
  10. Drizzle with a little more of the olive oil and serve.

Use only organic non-GMO tofu to make this soup as there are health concerns about genetically modified soy (which tofu is made from).

  Nutrition Information Amount % Daily
Calories 221 11.1%
Calories from fat 38 21.8%
Total fat 9.8 g 14.7%
Saturated fat 1.8 g 8.7%
Cholesterol 0 mg 0%
Sodium 169 mg 8.45%
Carbohydrate 30.7 g 13.6%
Dietary fibre 8.2 g 27.3%
Sugars 11.5 g n/a
Protein 7.1 g 4.7%
The % daily values are based on a diet of 2000 calories per day
These are approximate values.


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