Canned Pumpkin Soup
Warm, comforting and packed full of nutrients. This pumpkin and carrot soup is ready in under 30 minutes and is so simple to make!
Servings: 4 servings
Calories: 156kcal
Ingredients
- 2 tablespoon of Olive oil
- 2 Garlic cloves crushed
- 1 Onion small; finely diced
- 4 Carrots large, peeled & chopped
- 750 ml of Vegetable stock
- 0.5 teaspoon of Ground cinnamon
- 0.5 teaspoon of Ground cumin
- 1 pinch of Sea salt
- 1 pinch of Ground black pepper
- 425 g of Pumpkin puree canned
- 50 ml of Milk
Instructions
- Heat 2 tbsp of Olive oil in a large pan. Add 1 Onion and 2 Garlic cloves and cook over a low heat for 4 minutes.
- Add 4 Carrots and continue cooking for 3 minutes.
- Add 750 ml of Vegetable stock, 1 pinch of Sea salt, 1 pinch of Ground black pepper, 0.5 tsp of Ground cinnamon and 0.5 tsp of Ground cumin. Simmer for 20 minutes.
- Add 425 g of Pumpkin puree, mix in and continue simmering for 3 minutes.
- Use an immersion blender to blend until smooth. Add up to 50 ml of Milk, as needed.
Notes
- One of our favourite ways to use leftovers of this canned pumpkin soup is to use it as a pasta sauce.
- We recommend using an immersion blender for this as putting hot soup in a jug blend can cause it to crack.
- Finish the soup off with some roasted pumpkin seeds.
- Fresh sage also goes really well with pumpkin.
- When you add the milk, make sure the heat is turned off.
- For a sweeter pumpkin soup, you can add a little bit of maple syrup.
Nutrition
Serving: 1portion | Calories: 156kcal | Carbohydrates: 21g | Protein: 3g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Cholesterol: 2mg | Sodium: 809mg | Potassium: 486mg | Fiber: 5g | Sugar: 10g | Vitamin A: 27149IU | Vitamin C: 11mg | Calcium: 78mg | Iron: 2mg
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