Spiced Pumpkin Soup with Sour Cream & Chives

Spiced pumpkin soup with sour cream and chives

Author: Amal Webster

Photographer: Mark O'Meara

This healthy spiced pumpkin soup recipe will bring new life and class to a humble dish.

Serves: 4

Time to make: 35 mins

Hands-on time: 15 mins

Ingredients

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1kg butternut pumpkin, peeled, cut in 2cm pieces
1 large parsnip, peeled, cut in 2cm pieces
2 stalks celery, trimmed, roughly chopped
420g can butter beans, drained, rinsed
2 teaspoons cumin
1 teaspoon ground coriandercilantroX
½ teaspoon turmeric
1 ½ cups liquid reduced-salt vegetable stock
½ cup skim milk
3 ½ cups boiling water
2 tablespoons reduced-fat sour cream
4 tablespoons finely chopped fresh chives
4 small wholegrain rolls, toasted

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Instructions

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1 Place a large saucepan over a medium-high heat. Add pumpkin, parsnip, celery, beans, spices, stock and milk with boiling water. Bring mixture to the boil then reduce heat to simmer, uncovered, for 20 minutes or until vegetables are tender.

2 Remove soup from heat and purée with a stick blender until smooth. Season with freshly ground black pepper.

3 Top soup with sour cream and chopped chives. Serve with a wholegrain roll.

Variations

Make it gluten free: Check spices and stock are gluten free and use gluten-free bread.

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

Creamy Pumpkin Soup

Spicy roasted pumpkin soup

Red lentil pumpkin and tomato soup

Spiced pumpkin soup

Kumara pumpkin and chickpea soup

Chilli pumpkin and coconut soup

Nutrition Info (per serve)

Calories 305 cal

Kilojoules 1280 kJ

Protein 15 g

Total fat 3 g

Saturated fat 1 g

Carbohydrates 50 g

Sugar 14 g

Dietary fibre 13 g

Sodium 710 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.