Pumpkin, Red Kidney Bean and Tomato Winter Soup.

Winter is officially here and that means along with the colder weather and darker evenings, it is the time of year we like to warm ourselves up with a hearty soup! This Pumpkin, Red Kidney Bean and Tomato Soup is delicious and warming. It is packed full of fibre, is low in fat and rich in vitamins and minerals which makes it nourishing and light, while being warm and filling.

This recipe is incredibly easy - you simply throw all the ingredients into the slow cooker for 8 hours and then blend at the end to a consistency that is right for you.

I add a dollop (or 2) ;) of natural plain low fat greek yoghurt to the soup at the end which adds that thick, creamy tang enticing you back for more- and because its so good for you - you can eat more, completely guilt free!


4 cups Butternut Squash (Approx 1 whole medium, chopped - or any pumpkin)

1 can diced tomatoes (low sodium)

1 can Red Kidney Beans (washed and rinsed)

2 Carrots (chopped)

1 Onion (chopped)

3 cups Organic Vegetable Broth (or any vegetable broth)

2 Garlic (cloves crushed)

1 tsp Cumin

1 tsp Cinnamon

Sea Salt & Black Pepper (To taste)


  1. Put all ingredients in slow cooker and cook on low for 8 hours

  2. Blend the soup using a food processor (ensure heat can escape) or hand held insertion blender Blend for approx 10-15 secs or until your desired consistency is reached.

  3. Serve soup with dollop (approx 1 heaped tablespoon) of low fat Greek yoghurt and a sprinkle of pepper on top.

  4. Enjoy with toasted sour dough or bread of choice.


#soup #dinner #nutrition #winter