Diet Phases

Recipe Source:

Sainsbury's leaflet

Spiderweb Pumpkin Soup

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Recipe Details

Estimated time:
50 min Clock icon


 Bell peppers3, red
 Pumpkin1/2, medium
 Red Onions1
 Sour cream (fat free)for the spider web
 Tomato puree1 tbsp
 Vegetable stock1 l



Take the pumpkin half and remove the pulp. Chop up the flesh while removing the seeds.


Chop the red onion and fry for 5 mnutes in a non-stick pan.


Add the tomato puree, pumpkin, and sliced red peppers (remember to remove the seeds fist). Cook for 10 minutes.


Pour in the vegetable stock and when it starts to boil turn the heat down and cook for another 30 minutes.


Finally blend until smooth using a food processor. When smooth warm the soup up in the pan for a few extra minutes.


When you are ready to serve pour into bowls and decorate with fat free sour cream creating a spider web. Great instructions can be found here:


Ideally dairy products should be 0% fat, but up to 2% is allowed as long as it has no added sugar.

Dairy should also be kept down to a total of 1kg per day.


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