How to Make the Best Pumpkin Soup

This Pumpkin Soup is thick, velvety, piquant, slightly sweet, and hugely hugely comforting! Just as fantastic made with butternut squash, it’s great as a meal in itself on a cold day, or as a sumptuous dinner-party starter. It’s lower-carb, gluten and sugar-free, and has the option to be made vegetarian or vegan.

Jump to:

– Recipe for Pumpkin/Butternut Squash Soup
– Nutritional Info

It was Halloween when I first wrote up this recipe. So that gave me a fabulous excuse for playing around with making a jack-o’-lantern, and taking photos with bats and skulls – all in the name of work! But this Pumpkin Soup is sooooo good at any time of year.

IMHO this Pumpkin Soup is the best version of the many I’ve played around with. And that’s because of its piquancy, which comes from the secret ingredient – a teaspoon of curry powder! But be assured that it doesn’t make the soup taste of curry in the slightest – it just delightfully rounds out the flavour with a touch of je ne sais quoi!

Using a good quality bone broth/ stock also makes a massive difference to the taste of the final Pumpkin Soup. I prefer to use made-ahead homemade chicken bone broth. But I will buy fresh stock from the supermarket if I’m all out in the freezer and really pressed for time. However, I strongly suggest that you don’t use stock cubes, which will make it taste synthetic and over-salty.

I’m giving you this recipe quick and dirty. Which in my terms(!) means that, while I’ve calculated the nutrition for you, I’m not going into detail today beyond that about the nutrition science for the ingredients.

Take home messages are that this is a lowish-carb – but not keto – soup, that is free of both added sugar and gluten. It’s got a lot of vegetable in it, so you know that that’s a good thing without me having to tell you! Make it with vegetable stock, rather than chicken stock, to keep it vegetarian. And substitute olive oil for the butter, and leave out the final optional cream drizzle garnish, if you want it vegan.

If you’ve got leftovers, then this Pumpkin Soup reheats and freezes fantastically well. Enjoy!

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Nutritional Info

Pumpkin Soup Nutritional Information Per Serving (one-sixth of the total recipe, before garnish is added)
Carbs  21g
Kcal  239
Protein  12g
Fat  13g
Fibre  3g

Figures calculated using verified nutritional info on the MyFitnessPal database. 

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Recipe for Pumpkin Soup


Recipe for Pumpkin Soup

  • Servings: 6
  • Difficulty: Medium
  • Print

Lower-Carb, (can be) Vegetarian/Vegan. Free From Gluten, Added Sugar & Artificial Sweeteners.

Ingredients

  • 1.5kg/13 cups cubed pumpkin or butternut squash
  • 50g/¼ cup/3.5 tbsps butter
  • 2 tbsp olive oil
  • 2 garlic cloves
  • 1 large onion
  • 1 tsp curry powder
  • 1.5 litres/6 and 1/3 cups of good quality chicken bone broth/stock (or vegetable stock)
  • 1 tsp granulated low-carb natural brown sugar substitute (optional e.g. Sukrin)
  • Salt & pepper to taste
  • To garnish (optional): Pumpkin seed oil, fried sage leaves, single cream/half and half

Directions

  1. Prepare the pumpkin/butternut squash by removing the inside seeds and strings, then removing the skin, and finally chopping into roughly 1-2″ sized cubes. (You may find the method here helpful for tackling this if you’re using pumpkin).
  2. In a large saucepan over a low heat, stir the butter and oil until the butter is melted, and then add the onion. Cook slowly, covered, stirring occasionally, until the onion is soft and translucent (around 10 minutes). Then add the garlic and give it another couple of minutes.
  3. Add the pumpkin flesh, curry powder, and seasoning to the saucepan, and stir well.
  4. Add the bone broth/stock and brown sugar substitute (if using) to the saucepan. Stir again, and bring to the boil. Then turn down the heat and simmer with the saucepan semi-covered for around 35 minutes, or until the pumpkin has softened.
  5. Liquidise the soup using a stick-blender or kitchen worktop blender.
  6. When ready to eat, reheat Pumpkin Soup gently over a low-medium heat if necessary, pour into bowls, and serve hot.
  7. Add optional garnishes of your choice. Maybe a drizzle of pumpkin seed oil (I use a good quality Styrian Kürbiskernöl that I bought in Austria and which looks and tastes amazing – a little goes a long way!). Or a good drizzle of single cream/half and half; and/or fried sage leaves.


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