Pumpkin soup

Vegetarian
Popular
Health score
13%
Pumpkin soup
45 min.
6
252kcal

Suggestions


Warm up your culinary repertoire with a bowl of velvety Pumpkin Soup, a beloved vegetarian dish that’s perfect for any season. This comforting soup captures the essence of fall with its rich pumpkin flavor and creamy texture, making it a quintessential starter for cozy gatherings or a soothing snack on chilly evenings.

In just 45 minutes, you can elevate your meal with this nutritious option that serves six, offering 252 kcal per serving. The harmonious blend of sautéed onions and tender pumpkin creates a delightful foundation, while the addition of double cream adds a luxurious touch. Finished with crispy homemade croutons and toasted pumpkin seeds, this soup not only dazzles the taste buds but also adds an appealing crunch to each spoonful.

Embrace the ease of this recipe that allows you to create a bowl of goodness with simple, wholesome ingredients. Whether served as an antipasti at your next dinner party or enjoyed as a light lunch, this Pumpkin Soup is sure to impress your family and guests alike. Plus, with the ability to freeze leftovers for up to two months, it's a delightful dish that never goes to waste. Dive into the season’s flavors and make this soup a new favorite in your kitchen!

Ingredients

  • tbsp olive oil 
  •  onion finely chopped
  • kg kabocha squash peeled deseeded chopped (try kabocha)
  • 700 ml vegetable stock 
  • 150 ml double cream 
  • slices bread seeded
  • handful pumpkin seeds 

Equipment

  • frying pan
  • sauce pan
  • sieve
  • immersion blender

Directions

  1. Heat 2 tbsp olive oil in a large saucepan, then gently cook 2 finely chopped onions for 5 mins, until soft but not coloured.
  2. Add 1kg pumpkin or squash, cut into chunks, to the pan, then carry on cooking for 8-10 mins, stirring occasionally until it starts to soften and turn golden.
  3. Pour 700ml vegetable or chicken stock into the pan and season with salt and pepper. Bring to the boil, then simmer for 10 mins until the squash is very soft.
  4. Pour 150ml double cream into the pan, bring back to the boil, then pure with a hand blender. For an extra-velvety consistency you can pour the soup through a fine sieve. The soup can now be frozen for up to 2 months.
  5. To make the croutons: cut 4 slices wholemeal seeded bread into small squares.
  6. Heat 2 tbsp olive oil in a frying pan, then fry the bread until it starts to become crisp.
  7. Add a handful of pumpkin seeds to the pan, then cook for a few mins more until they are toasted. These can be made a day ahead and stored in an airtight container.
  8. Reheat the soup if needed, taste for seasoning, then serve scattered with croutons and seeds and drizzled with more olive oil, if you want.

Nutrition Facts

Calories252kcal
Protein7.62%
Fat50.09%
Carbs42.29%

Properties

Glycemic Index
25.28
Glycemic Load
6.25
Inflammation Score
-9
Nutrition Score
13.431739027086%

Flavonoids

Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
1.84mg
Kaempferol
0.24mg
Myricetin
0.01mg
Quercetin
7.44mg

Nutrients percent of daily need

Calories:252.23kcal
12.61%
Fat:14.74g
22.68%
Saturated Fat:6.64g
41.5%
Carbohydrates:28g
9.33%
Net Carbohydrates:23.75g
8.64%
Sugar:7.77g
8.63%
Cholesterol:28.42mg
9.47%
Sodium:562.56mg
24.46%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.05g
10.09%
Vitamin A:2896.18IU
57.92%
Manganese:0.73mg
36.27%
Vitamin C:23.37mg
28.32%
Potassium:708.82mg
20.25%
Vitamin B6:0.35mg
17.67%
Fiber:4.25g
17.01%
Folate:55.91µg
13.98%
Vitamin B2:0.19mg
11.28%
Magnesium:44.12mg
11.03%
Phosphorus:105.18mg
10.52%
Calcium:102.25mg
10.22%
Vitamin B1:0.15mg
9.69%
Selenium:6.44µg
9.19%
Copper:0.18mg
8.99%
Iron:1.59mg
8.82%
Vitamin B3:1.73mg
8.64%
Vitamin E:1.22mg
8.1%
Vitamin K:7.06µg
6.73%
Vitamin B5:0.55mg
5.52%
Zinc:0.81mg
5.43%
Vitamin D:0.4µg
2.68%