Creamy Pumpkin Tofu Soup


Creamy Pumpkin Tofu SoupPrep: 10 mins   Cook:  20 mins    Portion: Serves 2

This nutrient-dense recipe is not only packed with vitamins, minerals and proteins but fortified with calcium for greater bone strength. 


  • 200g of pumpkin, steamed 
  • 2 garlic cloves, peeled and crushed
  • ½ medium onion, peeled and roughly chopped
  • 150g of silken tofu
  • 600ml of vegetable or chicken stock
  • ½ tbsp of sunflower oil
  • Salt and pepper, to season


  1. Add sunflower oil to a large pot over medium heat. Stir fry garlic and onion for about 5 mins or till soft and fragrant.
  2. Add steamed pumpkin and cover with stock. Leave it to simmer over medium heat, for 5 - 10 mins.
  3. Add silken tofu and cook for 2 - 3 mins. Season with salt and pepper.
  4. Add soup to a blender and blend till smooth. Serve and enjoy!

Download PDF Recipe

Topics: Recipes, Seniors