Pumpkin Soup

Soups · Easy · 45 min

A velvety smooth pumpkin soup made with butternut pumpkin, perfect for cool autumn evenings.

PREP 15 min COOK 30 min TOTAL 45 min
Serves

Method

  1. 1.

    Peel and dice pumpkin into 3cm chunks. Dice onion and mince garlic.

  2. 2.

    Heat olive oil in a large saucepan over medium heat. Cook onion for 5 minutes until softened. Add garlic, cook 1 minute.

  3. 3.

    Add pumpkin and stock. Bring to the boil, then reduce heat and simmer for 20 minutes until pumpkin is very tender.

  4. 4.

    Remove from heat and blend until silky smooth using a stick blender or food processor.

    For an extra smooth soup, pass through a fine sieve.

  5. 5.

    Stir through cream and nutmeg. Season with salt and pepper. Serve with crusty bread and an extra swirl of cream.

Estimated Nutrition (per serve)

D 47/100
275 Calories
4g Protein
32g Carbs
14g Fat
5g Fibre
8g Sugar

Score Breakdown 47/100

Protein
5/35
1.5g per 100 cal
Fibre
13/25
5g per serve
Sugar
11/15
8g per serve
Calories
15/15
275 per serve
Fat
3/10
46% of calories

Macro Split

47%
47%
Protein 6% Carbs 47% Fat 47%

Health Insight

A cozy and nutrient-dense soup that's perfect for a nourishing lunch or dinner.

Strengths
  • High in beta-carotene from the butternut pumpkin
  • Provides a good amount of dietary fiber
  • Uses heart-healthy olive oil for sautéing
Could improve
  • Boost the protein content by stirring in some red lentils or topping with toasted pumpkin seeds

Queensland Blue or Jap pumpkin work beautifully too.