Description
A flavorful and protein-powered pumpkin soup perfect for fall, bringing warmth and nutrition to your table.
Ingredients
Scale
- 1.2 kg (2.4 lb) pumpkin or butternut squash, unpeeled weight
- 1 onion, sliced (white, brown, or yellow)
- 2 garlic cloves, peeled whole
- 3 cups low-sodium vegetable or chicken broth
- 1 cup water
- Salt and pepper, to taste
- ½–¾ cup cream, half-and-half, or milk
- Optional for garnish: parsley, crusty bread
Instructions
- Slice pumpkin into ~3 cm (1.5″) pieces, peel, and remove seeds, chunk it into 4 cm bits.
- In a large pot, combine pumpkin, onion, garlic, broth, and water. Bring to a boil, then simmer rapidly, uncovered, until pumpkin is tender (about 10 minutes).
- Remove from heat and blend until silky smooth with a stick blender. Let it cool slightly to avoid a mess.
- Stir in the cream or milk gently, season to taste with salt and pepper.
- Ladle into bowls, drizzle with a little extra cream, scatter some freshly ground pepper, and finish with parsley. Serve with crusty bread!
Notes
If you don’t have cream, milk works beautifully. For extra protein, stir in cottage cheese or Greek yogurt at the end.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Soup
- Method: Blending and Simmering
- Cuisine: American
Nutrition
- Serving Size: 1 serving
- Calories: 189
- Sugar: 9g
- Sodium: 723mg
- Fat: 11g
- Saturated Fat: 6g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 22g
- Fiber: 1g
- Protein: 3g
- Cholesterol: 33mg