Warm up your winter evenings with a nutritious pumpkin soup that balances nutty, sweet, and creamy flavors.
Skip the Blender for a Healthier Twist:
When it comes to crafting the perfect pumpkin soup, I am taking a slightly different approach.
Unlike traditional recipes that call for blending all the ingredients into a silky-smooth texture, I am keeping things rustic and wholesome to retain the nutrient-rich fiber in the veggies.
Fiber offers essential benefits:
- Digestive Health: Fiber keeps your digestive system healthy, preventing constipation.
- Satiety and Weight Control: It keeps you feeling full, aiding in healthy weight maintenance.
- Blood Sugar Management: Fiber helps stabilize blood sugar levels.
How to Make the Pumpkin Soup:
- Prepare the Pumpkin: Cut the pumpkin into medium-sized chunks. Microwave for 5-7 minutes or roast at 180°C for 30 minutes until soft. then dice.
- Cook the Base: Heat butter in a large saucepan over medium heat. Cook onion and garlic for 5 minutes until golden.
- Simmer the Soup: Add pumpkin, water, cream, and salt, and simmer for 30 minutes until the pumpkin is soft.
- Mash and Adjust: Mash the soup with a potato masher, and adjust the consistency with water.
- Final Touch: Add toasted pine nuts and black pepper before serving.
Recipe notes:
- Easy Cutting: I microwave the pumpkin to soften it, making cutting easier.
- Significantly Reduced Cooking Time: I found that freezing pumpkin pieces overnight can drastically reduce the cooking time.
- Storage: This soup can be refrigerated in an airtight container for a few days. It also freezes well, so you can make a larger batch and save some for later.
- Bread Pairing: A slice of crusty bread goes wonderfully with this soup. Consider serving it with your favorite type of bread, whether it’s a baguette, whole-grain, or gluten-free option.
- Customization: While toasted pine nuts and black pepper add a nice touch, feel free to get creative with your garnishes. You can add spices like nutmeg or cinnamon for extra warmth and flavor. If you’re looking to make it vegan, you can substitute the cream with coconut milk or a dairy-free alternative.
There’s nothing quite like dipping a piece of crusty bread into a steaming bowl of soup to warm you up. 😍
I enjoy preparing this pumpkin soup, and these tips certainly simplify the process. Now, it’s your turn to give it a try!
Healthy Pumpkin Soup
Enjoy a fiber-rich, unblended healthy pumpkin soup. Warm up your evenings with this simple recipe!
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Servings 2
Ingredients
- 1 kg pumpkin
- 3 cloves garlic (chopped)
- 40 g butter
- 1 L water (or vegetable stock)
- 100 ml cream
- 1 pinch salt
- 1/2 teaspoon pepper
- 2 tablespoon roasted pine nuts (optional)
Instructions
- Prepare the Pumpkin: Cut the pumpkin into medium-sized chunks. Microwave for 5-7 minutes or roast at 180°C for 30 minutes until soft. then dice.
- Cook the Base: Heat butter in a large saucepan over medium heat. Cook onion and garlic for 5 minutes until golden.
- Simmer the Soup: Add pumpkin, water, cream, and salt, and simmer for 30 minutes until the pumpkin is soft.
- Mash and Adjust: Mash the soup with a potato masher, and adjust the consistency with water.
- Final Touch: Add toasted pine nuts and pepper before serving.
Recipe Notes:
- Easy Cutting: Microwave the pumpkin to soften it, making cutting easier.
- Significantly Reduced Cooking Time: Freeze pumpkin pieces overnight to drastically reduce the time needed for cooking.
- Storage: This soup can be refrigerated in an airtight container for a few days. It also freezes well, so you can make a larger batch and save some for later
- Bread Pairing: A slice of crusty bread goes wonderfully with this soup. Consider serving it with your favorite type of bread, whether it’s a baguette, whole-grain, or gluten-free option.
- Customization: While toasted pine nuts and black pepper add a nice touch, feel free to get creative with your garnishes. You can add spices like nutmeg or cinnamon for extra warmth and flavor. If you’re looking to make it vegan, you can substitute the cream with coconut milk or a dairy-free alternative.
Nutrition Information:
Calories: 452kcalCarbohydrates: 36gProtein: 7gFat: 35gSaturated Fat: 22gPolyunsaturated Fat: 1gMonounsaturated Fat: 9gTrans Fat: 1gCholesterol: 100mgSodium: 192mgPotassium: 1777mgFiber: 3gSugar: 15gVitamin A: 43807IUVitamin C: 47mgCalcium: 168mgIron: 4mg
Other Soup Recipes You Might Like:
奶油南瓜汤：
- 将南瓜去籽，切成块，放入微波炉转5-6分钟，或者烤箱180度，半个小时
- 将南瓜去皮，切成小块
- 50克黄油和切碎的半个洋葱，三个大蒜炒至金黄，
- 放入100毫升奶油，切好的南瓜，一升水，盐，小火煮半个小时，直到南瓜熟烂，
- 将南瓜用木勺或土豆捣碎器捣烂，
- 加入黑胡椒和烤过的松子即可上桌。
