Slimming World Pumpkin and Tomato Soup

Soup glorious soup! What a perfect time of year to start batch cooking some Pumpkin and Tomato soup to warm up you up any time of the day.

Pumpkin and Tomato Soup in a white bowl topped with a small swirl of cream and herbs. Served with a white ciabatta roll.

Cream of Tomato = Pumpkin and Tomato.

I love soup, especially tomato but if you’ve read my recent posts you’ll know that I’m always looking to give my dishes an autumnal twist. What better ingredient to do that than pumpkin? They’re in season and dying to be used, even after Halloween. The great thing about pumpkin is that it’s a great creamer, meaning this recipe doesn’t require any cream to get that desired ‘cream of tomato’ taste. Pumpkin keeps this recipe low calorie, zero syns and full of foods that are incredibly good for you.

I based this soup off of a picture I found on Instagram and today I’ll be sharing it with you. With this staple, you can make any soup in any flavour following these steps. You’re welcome.

The return of the chillies

Also, to give this recipe an extra warming power I added two small chillies from my brother’s garden. The subtle spice gives the soup that extra kick in helping anyone tackle these cold and frosty days that have settled in. I have listed in the recipe below what chillis I have used but feel free to experiment.

This recipe is one for the batch cooking list as well as it makes a large amount and it’s freezable! So if a cold strike (which is all too often this time of year) you have a bowl of soup at the ready full of healing foods.

What I needed to make this recipe:

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Pumpkin and Tomato Soup in a white bowl topped with a small swirl of cream and herbs. Served with a white ciabatta roll.

Slimming World Pumpkin and Tomato Soup

  • Author: Mollie
  • Prep Time: 20 minutes
  • Cook Time: 40 minutes
  • Total Time: 1 hour
  • Yield: Serves 6 1x
  • Category: Dinner/Lunch
  • Method: Boiling/roasting
  • Cuisine: Soup


A hearty bowl of goodness!




2 small chillies

1/2 a tsp of paprika

1/2 a tsp of oregano

1 can of baked beans

1 onion

1.5 cans of tinned tomatoes 

3 500ml jugs of vegetable stock (follow packet)

320g of pumpkin

256g of brown rice

1 garlic

Salt and Pepper


Prep and Roasting: Pre-heat the oven to 200°C. Disect and remove the insides of the pumpkin and discard. Then chop 320g worth of the empty pumpkin. Spray a baking tray with Frylight and pour the weighed out pumpkin on top. Next, spray with some further Frylight and cook in the oven for 18 minutes. 

Prep and cooking: Chop up your vegetables, spray the pot with Frylight and cook off and soften the vegetables on a high heat. Once soft, add the tinned tomatoes, beans, spices and roasted pumpkin and stir well.  Cook for 5 minutes on a medium/high heat. After 5 minutes add the broth and rice and cooking for 25-30 minutes. 

Blending: Once the rice is soft blend the soup with either a hand blender or in portions with a normal blender. I used the latter and used this blender. 

Serving: Pour the blended contents into a large containter and serve into 6. Add any salt and pepper to taste. Any leftovers should be placed into the fridge or frozen once cool. 


Syn free on Slimming World

Try serving with some toasted bread! I use this. 


  • Serving Size: 1
  • Calories: 171
  • Sugar: 6g
  • Sodium: 202mg
  • Fat: 2g
  • Saturated Fat: 1g
  • Unsaturated Fat: 0
  • Trans Fat: 0
  • Carbohydrates: 29g
  • Fiber: 7g
  • Protein: 8g
  • Cholesterol: 0

Keywords: MolliesMenu, Soup, Slimming World, Slimming World Soup, Pumpkin and Tomato Soup, Healthy Soup

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