Ingredients
1/2 a jap pumpkin
4 carrots
1 large sweet potato
1 red onion
4 cloves of garlic
1 thumb size knob of ginger
1 litre of chicken stock
150g of sour cream
50g of butter
Salt and Pepper to taste
Olive Oil
Instructions
Method:
- Preheat oven to 180 degrees and prepare a large baking tray
- Cut the skin off the pumpkin and dice into 2cm x 2cm cubes
- Dice carrots into similar size as pumpkin (do not peel)
- Peel sweet potato and dice into same size as pumpkin
- Remove outer layer of onion and cut into halves, then thirds
- Peel garlic cloves, cut ends off and cut into halves long ways
- Place vegetables in prepared baking tray and drizzle with olive oil and add salt and pepper to taste.
- Place tray in preheated oven and roast for 40 minutes or until you can put a fork through with no resistance
- Once vegetables are cooked, add them to a large pot
- Peel and grate the knob of ginger and add to pot
- Add 500ml of chicken stock to pot (more stock can be added at the end)
- Bring to the boil
- Take pot off the heat and blitz with stick blender until smooth
- Add 150g of sour cream to pot
- Add 50g of butter to pot
- Blitz all ingredients together until smooth
- If soup is too thick, add more stock until desired consistency is achieved
Notes
Introducing the author

Our new Fearless Foodie contributor and CCA ambassador, Aaron Sanders. Aaron was diagnosed with Crohn’s disease in 2012, after being misdiagnosed with a parasite and has managed his condition via infusions ever since. He is a passionate foodie and competed in Season 13 of MasterChef Australia. Aaron is using his social media platform to spread awareness for this invisible disease that affects so many. As a CCA ambassador, Aaron is excited to create different recipes and share food ideas with the Crohn’s and colitis community. To kick-start his series of recipes, he shares his delicious roasted pumpkin soup recipe.
CCA’s recipes are not tailored to individual requirements. Please review recipes to ensure they are appropriate for you from an IBD and broader diet perspective. If you think the consumption of certain foods leads to uncomfortable digestive or other symptoms, please speak to your health care professional. Consider connecting with a specialist GutSmart Dietitian and/or Psychologist.
- Prep Time: 5-10 Minutes
- Cook Time: 60-70 Minutes
- Category: Dinner
- Cuisine: European Inspired
- Diet: Vegetarian