Spiced Pumpkin Soup | Healthy Slimming Recipe

    A Delicious Slimming friendly spiced pumpkin soup. A beautiful winter warmer perfect for all of the family and great for batch cooking too. This unofficial recipe is perfect for any one following Slimming World, Weight Watchers or a calorie controlled diet.

    As soon as the clocks go back and the dark nights set in I crave nothing but winter comfort food. Mr Fatgirlskinny and I have been slow cooking a lot of stews, soups and curry’s recently. Usually this time of year we would be jetting off somewhere hot and sunny, but no such luck! We will have to stick to comfort stodge to warm us through instead. 

    This is a classic, easy pumpkin soup made with fresh pumpkin that is very fast to make. Thick and full of flavour, once you have tried it for the first time this will be the pumpkin soup recipe you will make now and forever!

    The best thing about this soup is it’s super creamy, mostly thank’s to the pumpkin and creamy natural yoghurt. It is gently spiced but still ensuring the pumpkin taste shines through. It is so easy to make and freezes well too. 


    • Tasty
    • Syn free*
    • Filling
    • Freezes well
    • Great for batch cooking
    • The whole family will love it
    • Easy to make
    • Cheap to make
    • Full of speed foods
    • Healthy
    • Low in fat


    Oh yes 100% 
    Allow to cool first before storing in an airtight container. Pop into the fridge for up to 4 days or in the freezer for 1 month. Defrost before reheating over the stove or in the microwave for 2 – 3 minutes. 

    Spiced Pumpkin Soup

    Slimming World Syns: ZERO*
    Weight Watchers Points: Coming Soon
    Calories: 130 Per Serving
    Course Lunch, Main Course, Soup
    Prep Time 15 minutes
    Cook Time 35 minutes
    Total Time 50 minutes
    Servings 4


    • 1.5kg Pumpkin [Peeled, deseeded and cut into cubes]
    • 1 Large Onion [Diced]
    • 800ml Boiling Vegetable Stock
    • 1 Clove Garlic [Crushed]
    • 1 tsp Ground Cumin
    • ¼ tsp Mustard Powder
    • ¼ tsp Cayenne Pepper
    • 100g Fat Free Natural Yoghurt [Room temperature]
    • Frylight


    • Preheat oven to 220c/200c Fan/Gas 7..
    • Place diced pumpkin onto a baking tray and coat with Frylight before placing in the oven for 15 minutes.
    • Add diced onion, garlic, ground cumin, mustard powder, cayenne pepper and 100ml vegetable stock to a pan covered with a lid. Over a medium heat allow to simmer for 10 minutes or until the onion is softened.
    • Add the roasted pumpkin and the rest of the vegetable stock. Allow to simmer covered for a further 15 minutes until the pumpkin is completley soft.
    • Allow the soup to cool for 5 minutes and then place in to a food processor or use a hand blender. Blend until smooth and then place back into the pan.
    • Over a very low heat stir in the yoghurt, simmer gently for a few minutes before serving.


    *Slimming World Syns and Weight Watchers Points are all approximate and estimated by the fatgirlskinny.net team. They have not been verified by an official source.

    Have you created this recipe?

    Please let me know how it turned out! Leave a comment below or share a photo on Instagram tagging me at @fatgirlskinny__ and the hashtag #fatgirlskinny.


    All of the recipes found on this website are suitable and friendly for anyone who is following the Weight Watchers plan. However since Weight Watchers introduced the new Personal Points plan it is harder to calculate points. This means I can no longer offer exact WW Points for food lists. (I am working on the recipe part).


    All of the recipes found on this website are suitable and friendly for anyone who is following the Slimming World plan. Please check the recipe card on this page where you will find the Syn value per serving. However please note these have been calculated by us here at Fatgirlskinny and have not been verified by Slimming World. 


    When we eat and drink more calories than we use up, our bodies store the excess as body fat. If this continues, over time we may put on weight. As a guide, an average man needs around 2,500kcal (10,500kJ) a day to maintain a healthy body weight. For an average woman, that figure is around 2,000kcal (8,400kJ) a day.
    These values can vary depending on age, size and levels of physical activity, among other factors. To find out more about calories and losing weight with a calorie controlled plan please visit NHS.

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    2 Responses

    1. Lesley Cobb says:

      Hi, I made this soup last week and it was a huge hit with everyone in my family. They were all surprised that it was slimming world friendly.
      I have to make more for lunches for next week ?

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