Creamy Pumpkin Tofu SoupPrep: 10 mins   Cook:  20 mins    Portion: Serves 4

Pumpkins are a great source of vitamins A and C, iron and magnesium. Adding tofu to this dish boosts protein content, yet lends the soup a thick, silky texture - the secret to creamy pumpkin soup, without the cream!


  • 750 - 900g of pumpkin, peeled and chopped 
  • 4 cloves of garlic, peeled and crushed
  • 1 large white onion, peeled and roughly chopped
  • 1 block, silken tofu (~300g)
  • 1.5L stock, vegetable or chicken
  • 3 tbsp of olive oil
  • Salt and pepper, to season


  1. Add olive 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 15 - 20 mins, or till well cooked and soft.
  3. Add silken tofu and cook for 2 - 3 mins.
  4. Add soup to a blender and blend till smooth. Season with salt and pepper. Serve and enjoy!

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