(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
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:
Nutrition Info (per serve)
Total fat 11g
–Saturated fat 3g
Dietary fibre 7g
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
Sign up for the newsletter
Delicious recipes and expert health advice you can trust, delivered to your inbox.