Whole Pumpkin Soup
Using the entire pumpkin—from leaves to seeds—to create an affordable, nutrient-dense meal from a single crop.
Ingridients for the pumpkin soup.
At BODY&SOIL, we're always looking for foods that are nutritious, affordable, and easy to grow in Uganda and other parts of Africa. Pumpkin is one of our favorite examples.
But nutrition alone is not enough. If we want people to grow local foods, we need recipes that are delicious and practical to prepare. After all, no matter how nutritious a crop is, it will only become part of a food system if people enjoy eating it.
Most people think of pumpkin as the orange flesh inside the fruit. But in reality, almost every part of the plant can be eaten. The young leaves can be harvested long before the pumpkin is mature, the skin softens beautifully when cooked, and the seeds can either be roasted for food or saved for planting.
This makes pumpkin a remarkable crop for schools and households. A single plant can provide vegetables, a filling meal, and the seeds for the next harvest.
Why this recipe matters
This soup combines pumpkin with beans to create a balanced meal rich in fiber, protein, vitamins, and minerals. The orange color of pumpkin and carrots signals a high content of beta-carotene, which the body converts into Vitamin A for healthy eyesight, immunity, and growth.
The pumpkin leaves contribute iron, folate, and additional micronutrients often missing from modern diets. A squeeze of lemon at the end not only brightens the flavor but also helps the body absorb iron more effectively.
Most importantly, this recipe shows how local foods can provide excellent nutrition without relying on expensive ingredients.
Recipe developed by: Kalefu Wilbroad, Bonny Kalungi, Collins Wandera
Ingredients
Prep Time: 20 minutes
Cooking Time: 30 minutes
Serves: 6–8
1kg pumpkin, diced with skin on
A handful of young pumpkin leaves
2 cups pre-boiled beans
2 medium carrots, diced
2 medium onions, chopped
3 medium tomatoes, chopped
1 green pepper, chopped
3 cloves garlic, minced
2 tbsp peanut oil or another cooking seed oil
1.5 litres water or vegetable stock
Salt to taste
Black pepper and our Vepa Mix (mixed dry spices) to taste
Juice of 1 lemon
Pumpkin seeds from the pumpkin (optional)
Procedure
Remove the prickly fibers from the pumpkin leaves, steam briefly, wash, and chop.
Removing the prickly fiber of the pumpkin leaves from steams and leaves.
Cut the pumpkin into cubes, keeping the skin on. Remove the seeds and set them aside.
Some can be roasted for garnish, while others can be saved for planting.
Chop up everything you’ll need for soup, this will create a smooth cooking process.
Blanch or parboil the chopped pumpkin in a bit of salt for around 10 minuets and set the stock aside.
Heat the oil in a large saucepan and sauté the onions and garlic until soft, add the carrots and green pepper. Then add the tomatoes, cover and cook until they begin to break down.
Then add your parboiled pumpkin, pumpkin leaves, and precooked beans. Pour in your stock from your pumpkin and bring to a boil.
Reduce the heat and simmer with a lid for 25–30 minutes until the vegetables are tender.
If you want to add your Roasted pumpkin seeds now, if you have young children eating this dish, we recommend leaving them out as they might not be able to chew them well.
Season with salt, black pepper, and our Vepa-Mix or any spices you would like to add.
Finish with a squeeze of fresh lemon juice before serving.
If desired, garnish with roasted pumpkin seeds
What to Expect
A well-made Whole Pumpkin & Bean Soup should be:
Thick and comforting
Naturally sweet from the pumpkin and carrots
Rich in color and flavor
Filling without feeling heavy
Nutritious enough to serve as a complete meal
Changing the Food Narrative
One pumpkin plant can provide food at multiple stages of growth. The leaves can be harvested while the fruit develops, the pumpkin itself becomes a nourishing meal, and the seeds can be planted for the next season.
This is the kind of food system BODY&SOIL believes in: local crops, minimal waste, and practical nutrition that starts in the garden and ends on the plate.
Try it, share it and let us know what you think!