Pumpkin soup
HB-1862 · Hand-built original · British
You need to have this delightfully warming pumpkin soup recipe on hand when autumn rolls around and there are pumpkins aplenty. It works just as well with dense orange squashes like butternut. Serve with a swirl of cream and some toasted seeds from the pumpkin. Each serving provides 252 kcal, 4.3g protein, 11.2g carbohydrate (of which 7.4g sugars), 20.2g fat (of which 8.5g saturates), 2.4g fibre and 0.67g salt.
BritishLight meals & snacks1 hr 30 minServes 6–8200 kcalEgg-freeDiabeticLow-SodiumRenal
Main ingredient: chicken
Pairs well with: roasted potatoes, rice pilaf, green beans, caesar salad, garlic bread
Servings:6quantities adjust to match
Ingredients
- 1 large onion, chopped
- 2 carrots, peeled and chopped
- 2 garlic cloves, crushed
- 1 bay leaf
- 1 oz unsalted butter
- 2 tbsp olive oil
- 1 medium pumpkin, about 30 oz prepared weight, deseeded and roughly chopped
- 1 medium floury potato, roughly chopped
- 1 qt vegetable or chicken stock, plus a little extra if needed
- 6½ Tbsp double cream
- 3 tbsp pumpkin seeds
- Salt and freshly ground black pepper, to taste
Method
- Melt the butter with the olive oil in a large pan over medium heat. Add the onion and carrots and cook gently for 8–10 minutes until softened but not coloured.
- Add the garlic and bay leaf and cook for 1 minute.
- Add the pumpkin and potato, pour in the stock, and bring to the boil. Reduce to a simmer, cover, and cook for 25–30 minutes until the pumpkin and potato are completely tender.
- Meanwhile, toast the pumpkin seeds in a dry frying pan over medium heat for 2–3 minutes until they pop and turn golden. Set aside.
- Remove the bay leaf and blend the soup until very smooth, adding a splash more stock if it is too thick.
- Stir in the cream, season generously with salt and pepper, and warm through without boiling.
- Ladle into bowls and scatter the toasted pumpkin seeds over each serving.
Prep: 30 min · Cook: 1 h
Nutrition (per serving, where published)
200 kcalCalories
4.2 gProtein
9.5 gCarbs
17.2 gFat
8.1 gSaturates
3.5 gFibre
1.7 gSugars
18 mgSodium
10 mgCholesterol
377 mgPotassium
44 mgCalcium
1.5 mgIron
1 servingServing
Estimated from USDA FoodData Central ingredient data