Pumpkin, Sweet Potatoes and Cabbage Soup - Easy Recipe, Nutrients and Health Benefits

Pumpkin, Sweet Potatoes and Cabbage Soup – Easy Recipe, Nutrients and Health Benefits

Table Of Contents


Whether you are bulking up or losing weight this recipe is easy to prepare, tasty and nutritious. This is one of my faves. I like it so much I prepare this soup at least once a month (for the entire week). Try it!



Prep Time

20 minutes

Additional Time

30 minutes

Total Time

50 minutes


  • Pumpkin, peeled and diced
  • Sweet potatoes, peeled and diced
  • 1/4 cabbage, sliced
  • 1 large onion, diced
  • 4 cloves garlic, thinly sliced or minced
  • coarse sea salt
  • 3-4 soup spoons extra virgin olive oil
  • black or white pepper
  • 1-2 bird’s eye chillies


Half fill pot with water. I use a large pot as I prepare the soup to last me the whole week. Add 4-5 teaspoons of salt.
Add potato cubes to the pot and bring to a boil. Cook for about 20 minutes. Add pumpkin cubes, sliced cabbage, sliced onion, garlic and the chillies to the pot and cook for an additional 10 minutes or until potatoes and pumpkin pieces are soft.
Add olive oil. Check soup for seasoning, add more salt, if needed.
Remove from stove plate and blend soup with a stick blender.
To serve, garnish with black or white pepper.



Pumpkin is an incredibly nutritious food. It’s nutrient dense, meaning it has lots of vitamins and minerals and relatively few calories. 

One cup (245 grams) of pumpkin provides:

  • Calories: 137
  • Protein: 3 grams
  • Fat: 7 grams
  • Carbs: 19 grams
  • Fiber: 7 grams
  • Vitamin A: 209% of the Daily Value (DV)
  • Vitamin K: 37% of the DV
  • Copper: 28% of the DV
  • Vitamin E: 22% of the DV
  • Iron: 18% of the DV
  • Magnesium: 13% of the DV
  • Riboflavin: 10% of the DV
  • Vitamin B6: 10% of the DV
  • Vitamin C: 10% of the DV
  • Potassium: 10% of the DV

It also contains smaller amounts of several other nutrients.

Sweet Potato

Just one sweet potato gives you 400% of the vitamin A you need each day. This helps keep your eyes healthy as well as your immune system, your body’s defense against germs. It’s also good for your reproductive system and organs like your heart and kidneys.

Sweet potatoes are rich in:

  • B vitamins
  • Vitamin C
  • Calcium
  • Iron
  • Magnesium
  • Phosphorus
  • Potassium
  • Thiamin
  • Zinc

Natural compounds called carotenoids give sweet potatoes their rich color. Carotenoids are also antioxidants, which means they have the power to protect your cells from day-to-day damage.


Cabbage is rich in antioxidants such as choline and lutein. These important compounds limit oxidative stress and could play a role in preventing cancer.

Cabbage is also a source of:

  • Vitamin B
  • Vitamin C
  • Vitamin K
  • Potassium
  • Manganese
  • Copper
  • Folate

Nutrients per Serving

A one-cup serving of chopped raw cabbage contains:

  • Calories: 22    
  • Protein: 1 gram
  • Fat: Less than 1 gram
  • Carbohydrates: 5 grams
  • Fiber: 2 grams.




Bon appétit!

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