These curry and soup recipes are quick and easy to make, they will make sure you get the most out of your pumpkin this Halloween.

Pumpkin Curry


Nutritional breakdown (per serving)

Energy - 583 kcal

Carbohydrate - 33g

Fat - 42g

Protein - 14g


  • 4 shallots
  • 4 cloves garlic
  • 1 red chilli
  • 4cm piece of ginger
  • 1 bunch fresh coriander
  • Olive oil
  • 1 tsp mustard seeds
  • 20 curry leaves
  • 1 tsp turmeric
  • 1 tin chopped tomato
  • 2 x 400g tins of coconut milk
  • 2 x 400g tins of chickpeas
  • 900g pumpkin



  1. Peel the pumpkin and remove the seeds then chop into 3cm chunks. Cut the ginger into matchstick size pieces. Finely chop the red chilli and the shallots. Remove the coriander leaves and finely chop the stalks.
  2. Put a small amount of oil in a large saucepan and place on a medium heat. Add the ginger, garlic, red chilli and shallots. Cook until golden, stirring occasionally.
  3. Add the mustard seeds, curry leaves, and coriander stalks and fry until the curry leaves go crispy. Add the turmeric, tomatoes and coconut milk. Bring to the boil, then add the pumpkin and chickpeas. Reduce to a low heat, cover with a lid and simmer for 45 minutes. Check occasionally and add a splash of water if required.
  4. After 45 minutes remove the lid and cook for a further 15 minutes or so until the sauce has thickened.
  5. Scatter with the coriander leaves and serve.


Pumpkin and lentil soup 


Nutritional breakdown (per serving)

Energy - 233 kcal

Carbohydrate - 24g

Fat - 9.9g

Protein - 9.4g


  • 1 tbsp olive oil, plus 1 tsp
  • 2 onions, chopped
  • 2 garlic cloves, chopped
  • 800g chopped pumpkin, plus the seeds
  • 100g split red lentil
  • ½ small pack thyme, leaves picked, plus extra to serve
  • 1l hot vegetable stock
  • pinch of salt and sugar
  • 50g crème fraîche, plus extra to serve



  1. Put 1 tbsp oil in a large pan and place on a medium heat. Add the onions and cook until softened and starting to turn golden. Add in the garlic, pumpkin, lentils and thyme, then pour in the hot stock. Season, cover and simmer for 20-25 mins until the lentils and vegetables are tender.
  2. Whilst the soup is cooking, wash the pumpkin seeds, removing any flesh still clinging to them, then dry them with kitchen roll. Heat1 tsp oil in a pan and fry the seeds until they start to jump and pop. Stir frequently but keep the pan covered. When the seeds look ready, add a sprinkling of salt and a pinch of sugar.
  3. When the lentils and vegetables are tender use a hand blender or food processor to blend until smooth. Add the crème fraîche and blend again. Season to taste.
  4. Serve with a spoonful of crème fraîche, a few thyme leaves and the toasted seeds scattered on top.