Ingredients
To prepare pumpkin soup, you’ll need the following:
- 4 cups of fresh pumpkin, peeled and cubed
- 1 medium onion, finely chopped
- 2 cloves of garlic, minced
- 2 tablespoons of olive oil or butter
- 2 cups of vegetable or chicken broth
- 1 cup of coconut milk or heavy cream
- 1 teaspoon of ground cinnamon
- 1/2 teaspoon of nutmeg
- Salt and pepper to taste
- Optional garnish: Pumpkin seeds, fresh parsley, or a drizzle of cream
Step-by-Step Recipe
- Prepare the Pumpkin:
- Peel and cube the pumpkin into small pieces. Set aside.
- Sauté the Vegetables:
- Heat the olive oil or butter in a large pot over medium heat. Add the onions and garlic, cooking until soft and fragrant (about 2-3 minutes).
- Cook the Pumpkin:
- Add the cubed pumpkin to the pot and cook for 5-7 minutes, stirring occasionally.
- Add Broth and Simmer:
- Pour in the vegetable or chicken broth. Bring to a boil, then reduce the heat and let it simmer for 15-20 minutes, or until the pumpkin is tender.
- Blend the Soup:
- Use an immersion blender to puree the soup until smooth. Alternatively, transfer portions to a blender, then return it to the pot.
- Add Coconut Milk and Spices:
- Stir in the coconut milk or heavy cream, ground cinnamon, and nutmeg. Heat gently without boiling. Season with salt and pepper to taste.
- Serve and Enjoy:
- Ladle the soup into bowls and garnish with pumpkin seeds, fresh parsley, or a drizzle of cream for added flavour.
Nutritional Information
Here’s a breakdown of the approximate nutritional values for one serving of pumpkin soup (based on the above recipe, serving 4):
- Calories: 150-200
- Protein: 3g
- Carbohydrates: 15g
- Fat: 10g
- Fiber: 4g
- Sodium: 400-600mg (varies based on broth used)
- Sugar: 6g
Tips for Customization
- Spice It Up: Add a pinch of cayenne pepper or smoked paprika for a spicy twist.
- Dairy-Free Option: Use coconut milk for a creamy, dairy-free alternative.
- Boost Protein: Add cooked lentils or chickpeas for extra protein.
Give this pumpkin soup recipe a try and enjoy the wholesome flavours of the season!
