Curried Pumpkin or Kumara Soup - recipe by Allyson Gofton

Curried Pumpkin or Kumara Soup - recipe by Allyson Gofton

A classic, much-loved winter soup that can be so easily jazzed up with one of a number of curry pastes now readily available in supermarkets – Indian, Thai, Malay – and each will add a more intense curry flavour than standard curry powder. Ginger, whether you use dried or fresh, is a great enhancer to any curry mix.  This basic recipe can be halved or doubled. Important to remember - if re-heating, stir constantly over a low heat, without boiling, until hot enough to serve.


Preparation Time: 15 minutes  Cooking Time: 20-25 minutes Serves: 6



1                kilogram pumpkin or orange-fleshed kumara, peeled (deseed the pumpkin)

1                (250g) large floury potato, peeled

1                onion, peeled and chopped

1-2           tablespoons favourite curry paste or powder

1                teaspoon ground ginger or 2 teaspoon grated fresh ginger

2               litres ( 8 cups) water or vegetable stock

2               teaspoons salt, optional


½             cup McLeod Nutrition® Whey Protein Concentrate

¾ -1        cup light blue milk or water

½             cup cream, sour cream, or coconut cream, optional



  1. Cut the pumpkin or kumara into even-sized pieces, about the size of a plum. Place in a large pot with the onion, curry paste or powder, ginger, water, and salt, if using.


  1. Simmer for about 15-20 minutes until the vegetables are cooked. Remove from the heat and puree the mixture until smooth. Do this with a stick blender, place the mixture through a mouli or allow it too cool and whiz in a food processor. Return to the saucepan.


  1. Lightly whisk the McLeod Nutrition Whey Protein Concentrate with the milk and stir into the hot soup. Do not boil. Add the cream if using and heat only until warm.


Jazz me up when serving

  • Try a Thai curry paste and finish with coconut milk and serve with chopped fresh coriander and prawn crackers on the side.
  • Use Indian curry pastes and serve with chopped fresh coriander and or mint, maybe a little chopped fresh tomato chutney and add naan bread or pappadums on the side.




Notes to Recipe

  • Whey powder is a protein. Boiling the soup will cause the whey powder to overheat and toughen into tiny curds. Think of whey powder like any other protein – eggs, cheese, steak – that when over-cooked it toughens and dries out. The same happens when any whey powder product is over -heated.
  • The recipe freezes well, though it is best done before finishing the soup with the whey concentrate and cream. In case you freeze after finishing, defrost in the fridge or at room temperature before re-heating; avoid microwaving to defrost.
  • Some pumpkins are drier than others and may require more water – thin as required.
  • Red-skinned kumara can be utilised, but not that it is drier in texture than red-fleshed and may require thinning with extra water or stock.

An Allyson Gofton Recipe, created especially for McLeod Nutrition




Serving size: 617 g




per serve



per 100g


781 kJ

127 kJ


13.6 g

2.2 g

Fat, total

4.7 g

0.8 g

- Saturated

3.0 g

0.5 g


20.6 g

3.3 g

- Sugar

11.8 g

1.9 g

Dietary Fibre

3.3 g

0.5 g


790 mg

128 mg



© Allyson Gofton  (recipe and text)

© Lottie Hedley (photography)


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