Pumpkin soup

Pumpkin soup

This classic, creamy pumpkin soup is so delicious and healthy. A vegetarian winter soup that's low calorie and gluten free.

Serves: 4

Time to make: 25 mins

Ingredients

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1kg pumpkin, peeled and chopped
2–3 teaspoons reduced-salt vegetable stock powder
3 cups boiling water
1 tablespoon olive oil
1 medium brown onion, chopped
2 cloves garlic, crushed
½ teaspoon ground cumin
½ teaspoon ground nutmeg
1 cup skim milk
¼ cup reduced-fat sour cream, to serve
4 tablespoons chopped roasted nuts and seeds

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Instructions

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1 In a large heavy-based pan, place pumpkin, stock powder and boiling water. Cover and bring to the boil. Reduce heat and simmer for 15–20 minutes, or until softened.

2 Meanwhile, heat olive oil in a saucepan over medium-high. Sauté onion and garlic for 3–4 minutes, or until onion is softened. Add cumin and nutmeg and cook for 30 seconds. Add milk and season with cracked black pepper.

3 Remove pumpkin from heat. Pour milk mixture into pumpkin mixture. Using a stick blender, carefully blend until smooth. Return to stove and reheat, if needed.

4 Divide soup among four bowls. Swirl over sour cream and scatter with chopped nuts and seeds.

Variations

Make it gluten free: Check stock, spices and sour cream are gluten free.

Check out all our soup recipes here, or see below for pumpkin soups:

Spicy roasted pumpkin soup

Red lentil pumpkin and tomato soup

Spiced pumpkin soup

Spiced pumpkin soup with sour cream and chives

Kumara pumpkin and chickpea soup

Chilli pumpkin and coconut soup

Nutrition Info (per serve)

Calories 277 cal

Kilojoules 1160 kJ

Protein 11 g

Total fat 11 g

Saturated fat 3 g

Carbohydrates 35 g

Sugar 18 g

Dietary fibre 7 g

Sodium 380 mg

Calcium 180 mg

Iron 3 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.