(at time of publication)
- 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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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.
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:
Red lentil pumpkin and tomato soup
Spiced pumpkin soup with sour cream and chives
Kumara pumpkin and chickpea soup
Nutrition Info (per serve)
Total fat 11g
–Saturated fat 3g
Dietary fibre 7g
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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