Pumpkin Soup
(PB, Gluten Free, Fat Free)
These's nothing more warming and nourishing than a brightly coloured Pumpkin Soup on a Wintery day.
Rich in Vitamin C, Vitamin B6, Betacarotene, Magnesium and Potassium, this nutrient dense soup is filling, thick and HIGH in FIBRE, which most of us need a LOT MORE of to stay healthy. A delicious thick, filling soup is a great way to pack in both fibre and beneficial nutrients.
Pumpkin or Squash can be used in this recipe... in fact, I haven't come across any recipes yet where they are not interchangeable!
This is a fat free soup – I used to make my soups a little differently, sautéing the vegetables in oil or butter before adding liquid, but I can honestly say I don't think it needs it - its natural sweetness is rich enough.
There are 3 versions of this pumpkin soup I like to make; As it is, naturally sweet with just the base ingredients, flavoured up with curry powder or added depths with smoked paprika. I always use some carrot in this soup too, as I find it adds good flavour, thickness and even more orange goodness.
Most of my cooking and recipes are made largely by judgement, rather than specific measurements, so don't worry about putting a little more of one thing and less of somethings else.... I just use up whatever I have and adapt as necessary. There's not really much that can go wrong that can't be adjusted to taste later, other than LIQUID !!! We like THICK SOUPS, so I ALWAYS start with the minimum amount of water or stock to cover the vegetables, you can thin the soup to your desired consistency when all else is done!
What you will need:
Large Saucepan
Stick Blender, Blender Jug or Hand Masher (for a more rustic feel)
Big Sharp Knife
*(PB) = Plant Based
Ingredients:
At least ½ a good sized Pumpkin or Squash – Peeled and roughly cubed to medium chunks
(if you have more to use adjust all other ingredients up a little)
2 medium Carrots - Sliced
1 medium Onion or 2 Leeks (green stem included) – Roughly Chopped
2-3 Garlic Cloves – Crushed or finely chopped
Salt & Pepper to taste
Enough Liquid Stock or Water to just cover all your ingredients
Optional:
Pinch or Chilli Flakes or Cayenne Pepper
1 Tablespoon Smoked Paprika or
1 Tablespoon Curry Powder
Method:
Prepare all the vegetables as above and add them to your saucepan.
If using, add optional spices and give everything a stir to distribute.
Add just enough liquid stock or water so the vegetables are barely covered – you can always thin later if your soup is too thick.
If you are just using water here, add a little salt and pepper now, otherwise, season to taste at the end.
Cover the pan and bring to the boil, then simmer on a low heat for about 20mins, or until carrot and pumpkin are nicely softened.
Remove from the heat and let your soup cool a little – lid off.
Blend until nicely smooth, adding a little more water here if needed to get your desired consistency and season to taste.
Serve topped with roasted pumpkin seeds (link below), nutritional yeast or on its own.
Enjoy the goodness. ✌️🌿