As much as I love to cook, and cook from scratch, I do appreciate a good tasty recipe with not too many ingredients and no fussing about! A recipe where for only a few minutes of chopping and blending a good amount of delicious food is produced. This pumpkin soup is a staple recipe of mine that I make often as it fits in this category – it is soooo incredibly quick and easy and it is very yummy.
Pumpkins are one of my favorite vegetables when cooking as they go in virtually anything, sweet or savoury – muffins, cupcakes, casseroles, curries….and who doesn’t like pumpkin soup! I love butternut pumpkin as the flesh is not too hard so it is easy to cut and most of the time you don’t need to take the skin off which saves time and adds extra fibre (doesn’t a dietitian love that!). Pumpkins are in season right now which is why the price has come right down. My butternut pumpkin (weighing nearly 2kg) cost only a little over $1 which makes for a very cheap soup 🙂
This would be a great snack for kids after school at this time of year as not only will it help to warm them up, it is a great way of getting extra vegetable serves into them! Of course a larger serve makes a great lunch with some wholegrain or sourdough toast topped with a lean protein like chicken, tuna, salmon or low fat cheese. This is what we had for lunch today and it was delicious. Enjoy 🙂
Creamy Pumpkin Soup
Makes 10 snack sized servings (320g per serve = 1 1/3 cups approx)
- 1.75kg butternut pumpkin (= 1.6kg pumpkin after discarding seeds etc)
- 2 medium sized brown onions
- 1.2 litres stock or water + 1 heaped Tablespoon Massel stock powder (vegetable or chicken)
- 1 cup evaporated milk – the light and creamy one
Cut pumpkin in half just above the bottom bulb shaped bit
Cut off the hard top bit that was attached to the plant, then without taking the skin off, roughly chop this section of the pumpkin. The smaller you cut it will cut down on the cooking time.
Cut the very bottom off the bottom bit that has the seeds in it, then chop it in half lengthways, then in half again (so it is now in quarters). Using a spoon you can now easily scoop the seeds out. Again without skinning it, chop all four sections roughly. Add all of the pumpkin to a reasonable sized pot = one that can easily hold approx 3 1/2 litres of soup.
Chop top and bottom off onions and cut into quarters. This is the easiest way to peel them. Place peeled onions in pot.
Add stock or water and stock powder to the pot, place lid on pot and over a high heat bring to the boil. Once at boil, turn heat down to a simmer and with the lid still on, continue to cook for 15-30 minutes depending on size of pumpkin (larger sized pumpkin pieces will require longer cooking)
Blend either in food processor or with hand blender. When smooth, add evaporated milk and stir thorough. Taste and add a little salt or pepper according to your requirements. Some fresh chopped herbs like parsley or coriander can also be sprinkled on top.
Per serving – 103 Calories 6g Protein
1g Fat 0.8g Saturated Fat 16g Carbohydrate 3g Fibre
120mg Calcium (that’s more than 10% of the daily requirements for most of us!)