Prep time:
30 minutes
Cooking time:
20 minutes
Serves6 Energy (kCal)97.6
Protein5.3g Carbohydrates15g
Total Sugars11.3g Fat1.3g
Sat Fat0.3g Fibre3.2g
Phase: Active 2,Active 1,Maintenance,


  • 1 teaspoon unsaturated margarine (10g)
  • 1 tablespoon water (20mL)
  • 1⁄2 medium finely chopped onion (50g)
  • 1 teaspoon finely chopped fresh ginger or
  • 1⁄4 teaspoon dried ginger
  • 1 tablespoon wholemeal flour (10g)
  • 2 cup pureed cooked pumpkin (600g raw)
  • 2 cup chicken stock (500mL)
  • 2 cup non-fat milk (500mL)
  • Salt to taste


  • Melt margarine and water in a saucepan.
  • Add onion, ginger and sauté until transparent.
  • Stir in flour.
  • Add pumpkin and cook for 5 minutes.
  • Gradually add chicken stock and milk.
  • Gently simmer for 5 minutes.
  • Rub through a sieve or puree in a blender.
  • Serve hot garnished with spring onion or chopped parsley.

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