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Pumpkin & Butternut Squash Soup

Pumpkin & Butternut Squash Soup

Courtney Pruce

Pumpkin and Butternut squash are deliciously in season at the moment so make the most of them by rustling up this super scrummy, super warming and super comforting healthy soup!

By Courtney Pruce


  • 100g cubed pumpkin flesh
  • 100g cubed butternut squash
  • 1 finely chopped red chilli
  • red onion
  • 1 finely chopped garlic clove
  • 1 tbsp. coconut oil or olive oil for cooking
  • 400ml water
  • 1 vegetable stock cube
  • (or 400ml liquid vegetable stock )
  • 1 tsp paprika
  • 1 tsp ground cumin
  • 11/2 tsp ground coriander
  • Salt & pepper to taste
  • 1 tsp crushed dried chilli flakes
  • 1 scoop of unflavoured whey protein (optional for extra protein)
  • Handful of toasted pumpkin seeds
  • 1 tbsp. natural fat free yoghurt
  • Pinch of fresh coriander


  • Calories: 334kcal
  • Protein: 16g
  • Carbs: 28g
  • Fats: 19g
  • Fibre: 7g

Nutritional comparison

Compare Courtney's Recipe Standard Recipe Difference
Calories 334 445 -111
Protein 16g 11g +5g
Carbs 28g 37g -9g
Fat 19g 31g -12g
Fibre 7g 7g +/-0g


  1. Heat your chosen cooking oil over medium heat in a large saucepan.
  2. Add your garlic, squash, pumpkin, onion and chilli.
  3. Sweat the vegetables for 5-10 minutes until softened, then add your water and vegetable stock cube (or liquid vegetable stock) and all the spices.
  4. Turn down the heat slightly, cover with a lid and let simmer for 20 minutes.
  5. Then transfer your soup mixture into a blender (if you’re adding a scoop of unflavoured whey protein, do so at this point) and whizz for 30 seconds until smooth.
  6. Pour your soup into a bowl and using a spoon, stir in your natural yoghurt. Lastly, sprinkle over toasted pumpkin seeds, salt and pepper to taste and a little fresh coriander.
Just £1.00

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