Pumpkin Soup
A velvety smooth pumpkin soup made with butternut pumpkin, perfect for cool autumn evenings.
Method
- 1.
Peel and dice pumpkin into 3cm chunks. Dice onion and mince garlic.
- 2.
Heat olive oil in a large saucepan over medium heat. Cook onion for 5 minutes until softened. Add garlic, cook 1 minute.
- 3.
Add pumpkin and stock. Bring to the boil, then reduce heat and simmer for 20 minutes until pumpkin is very tender.
- 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.
Stir through cream and nutmeg. Season with salt and pepper. Serve with crusty bread and an extra swirl of cream.
Estimated Nutrition (per serve)
Score Breakdown 47/100
Macro Split
Health Insight
This recipe scores below average for nutrition. It may be high in sugar or fat relative to protein — best enjoyed occasionally.
- Well-portioned calorie count (275 per serve) — right in the sweet spot for a main meal.
- Protein is low (1.5g per 100 cal). Try adding chicken, tofu, legumes, or Greek yoghurt.
- Fat content is high (46% of calories). Consider lighter cooking methods or reducing oil.
Low protein at only 6% of calories. Consider boosting with lean meat, legumes, or dairy. Fat is high at 47% — this is energy-dense, so watch portion sizes.
Queensland Blue or Jap pumpkin work beautifully too.
From Lazy Steven