Chai-Roasted Pumpkin Soup with Honey Walnuts Recipe! + Macro Breakdown

Chai-Roasted Pumpkin Soup with Honey Walnuts Recipe! + Macro Breakdown

The timing of this recipe is PERRRRFECT!

My Chai-Roasted Pumpkin Soup will be sure to warm your family's bellies and fit into your macros too ;) It's the first day of winter and I couldn't think of a better recipe to share with you than this Chai-Roasted Pumpkin Soup taken from MACROS.


  • 1kg pumpkin, chopped coarsely
  • 1/2 teaspoon ground cardamom
  • 1/4 teaspoon ground cinnamon
  • 1/2 teaspoon cracked black pepper
  • olive oil spray
  • 1/4 cup (25g) walnuts
  • 1 teaspoon honey
  • 2 teaspoons rice bran oil
  • 1 small onion (80g), chopped coarsely
  • 2 cloves garlic, sliced
  • 3/4 cup (180ml) vegetable stock
  • 1 3/4 cups (430ml) water
  • ⅓ cup (95g) low-fat Greek-style yoghurt
  • 2 tablespoons coarsely chopped
  • fresh coriander


  1. Preheat oven to 200C. Line a large oven tray with baking paper.
  2. Place pumpkin on the tray in a single layer. Sprinkle with cardamom, cinnamon and pepper, then spray with oil. Roast for 25 minutes or until tender.
  3. Meanwhile, line a small oven tray with baking paper. Place nuts on tray; drizzle with honey. Roast for 5 minutes or until golden. Cool.
  4. Heat rice bran oil in a large saucepan over medium heat. Cook onion and garlic, stirring, for 5 minutes or until softened. Add pumpkin, stock and the water to the pan; bring to the boil. Remove from heat; cool for 10 minutes.
  5. Blend or process pumpkin mixture until smooth. Return pan to heat and stir until hot.
  6. To serve, drizzle soup with yoghurt; sprinkle with honey nuts and coriander.
I hope you enjoy this deliciousness! Leave me a comment if you'd like to see another winter warmer recipe! I'm thinking Rhubarb & Raspberry Loaf? Sophie xx  


CALORIES: 392 Protein: 10.3g Carbohydrates: 41.6g Fats: 18.5g

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