Perfect Pumpkin Soup

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Perfect Pumpkin Soup

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Ingredients

Adjust Servings:
4 hand size Pumpkin
2 white Onions
1.5 pints of Vegetable Stock
1/2 tsp Nutmeg

Nutritional information

289
Calories
15g
Fat
20g
Carbs
6g
Protein
4g
Sugar
0.5g
Salt
Features:
    Cuisine:

      £0.65 per portion

      • 35 minutes
      • Serves 4
      • Easy

      Ingredients

      Directions

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      Perfect Pumpkin Soup

      This velvety Perfect Pumpkin Soup recipe is great for preparing for those cold working nights where you simply want to come home and eat a healthy and delicious meal. I have so much love for this fruit (yep, it’s a fruit!).

      I would recommend making a big batch of soup so you can freeze it and consume when you like, dinner or lunch time.

      Top 3 Pumpkin Facts

      1. Did you know that pumpkins are part of the Cucurbitaceae family, which includes cucumbers, honeydew melons, cantaloupe, watermelons and courgettes?
      2. Pumpkins are technically a fruit… because they are part of the Cucurbitaceae family but we call it a vegetable because we have it with savoury recipes.
      3. Pumpkins are made from 90% water, making them a low-calorie ingredient. In comparison, they have 3 times fewer calories than a sweet potato AND more potassium than a banana!

      Steps

      1
      Done

      1. Cut the top off the pumpkin and save for later. Scoop out the seeds and fibres from the middle put in a bowl for later.

      2. Pre-heat the oven at 190c. Get a sharp knife and a spoon and delicately hollow out each pumpkin, removing the flesh and add to a chopping board, cutting it into small pieces. You want to leave around 2cm of flesh all around the inside so it acts as a suitable bowl.

      3. Roughly chop the onion and add it to a large pan with a glug of olive oil on a low heat with the lid on for 5 minutes. Add the pumpkin, nutmeg, lots of seasoning and stir for a minute.

      3. Optional - If you like pumpkin seeds, remove the seeds from the fibre and add to a try with a teaspoon of oil, ready to go in the oven while the veg is cooking, no waste here!

      4. While you stir the vegetables, add a pint of boiling water and the vegetable stock. Place the lid back on the large pan and leave on a medium heat for 25 minutes, or until the pumpkin is soft.

      3. At the same time, add the pumpkins to the top shelf of the oven with the tops on and the tray of seeds below. Both will need around 25-30 minutes. Keep an eye on it them and toss the seeds occasionally.

      5. Once the pumpkin is cooked, blitz using a food processor or handstick. Add more water to meet your desired consistency.

      6. Once you are happy with it, serve hot in the pumpkin bowls and garnish with parleys, chilli, pumpkin seeds or cream, you decide.

      BIFF, BOSH, AUTUMN NOSH!

      Biffen's Kitchen

      My recipes will encourage people not to skip breakfast, make your work colleagues jealous of your lunches and to bring people together at dinner time.

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