Easy Pumpkin Soup without Cream
Easy, healthy pumpkin soup without cream, milk or butter. Simple homemade recipe for a smooth, creamy-textured soup, no roasting required.
Equipment
- immersion blender or food processor
Ingredients
- 1 tablespoon olive oil
- 1 onion peeled and chopped
- 200 g potato washed and cut into 1cm cubes
- 1-1.2 kg whole pumpkin 700 g prepared weight
- 600 ml veg or chicken stock
- grating of nutmeg or use ¼ teaspoon ground nutmeg
- salt and pepper to taste
Instructions
- Peel and chop the pumpkin into 1.5 cm chunks (see video link in the notes above for guidance if required). Peel and chop the onion, and wash and cut the potato into 1cm cubes.
- Heat the oil in a pan over a medium heat, and fry the onion for 7-8 minutes until soft and starting to caramelise.1 tbsp olive oil, 1 onion
- Add the potato and stir over the heat for a couple of minutes.200 g potato
- Add the prepared pumpkin, stock, nutmeg and seasoning. Bring to the boil, cover and simmer for 15-20 minutes until the vegetables are soft.1-1.2 kg whole pumpkin, 600 ml veg or chicken stock, grating of nutmeg, salt and pepper to taste
- Remove from the heat, and blitz until smooth. I use an immersion blender, but you could use a food processor if you prefer. Take care to avoid splashing hot soup!
- Taste and adjust the seasoning if necessary.
Notes
- If you are using part of an enormous Halloween pumpkin, it may be more watery than a denser culinary pumpkin. Cut the stock in the recipe down to 250ml. You can always add more stock to thin the soup later if needed. Taste for seasoning - you may need a little extra if the pumpkin is watery.
- Vary the spices to suit. Why not try a generous pinch of ginger, ground cinnamon and/or cardamom?
- If you'd like an Asian inspired pumpkin soup, try using a can of coconut milk instead of stock, along with a generous pinch of ground cumin, coriander and ginger.
Nutrition
Calories: 116kcalCarbohydrates: 20.7gProtein: 2.9gFat: 3.5gSaturated Fat: 0.7gFiber: 5.4gSugar: 6.2g
Tried this recipe?Let us know how it was!
