This creamy pumpkin soup is the ultimate fall dish—warm, velvety, filling, and incredibly delicious! It’s a breeze to make and uses basic ingredients for maximum flavour, ideal for a cosy autumn meal.
Servings: 6
Total Prep Time: 45 minutes
Ingredients
- 1 medium pumpkin, around 1 – 1.5 kg (Hokkaido or butternut squash works best)
- 1.5 litres vegetable broth
- 3 carrots
- 3 stalks of celery
- 2 onions
- 3 cloves garlic
- 100 ml 18% cream
- A 4 cm piece of fresh ginger, grated
- 1½ tsp nutmeg
- Salt and pepper, to taste
- 2 tbsp vegetable oil or olive oil
Instructions
- Peel and dice the pumpkin (no need to peel Hokkaido pumpkin). Dice the onion, carrots, and celery; crush garlic cloves with the flat side of a knife.
- Heat oil in a large pot. Add onion, carrots, celery, and garlic, sautéing for 5 minutes over low heat.
- Add the diced pumpkin, stirring occasionally, and cook for another 3 minutes.
- Pour in the hot vegetable broth, add grated ginger, nutmeg, salt, and pepper, then simmer for 30 minutes (for butternut squash, cook for an extra 5-10 minutes).
- Remove from heat. Once slightly cooled, add cream and blend the soup until smooth and creamy. Adjust seasoning if needed.
- Serve with roasted pumpkin seeds, crispy bacon, croutons, or fresh bread.
Nutritional Information (per serving)
- Calories: 160 kcal
- Protein: 3g
- Carbohydrates: 18g
- Fibre: 5g
- Sugars: 8g
- Fats: 8g
- Vitamin A: 250% DV
- Vitamin C: 35% DV
- Potassium: 450 mg
- Folate: 12% DV
Why This Soup is Beneficial for Women Over 40
Pumpkin soup isn’t only delicious; it’s loaded with nutrients ideal for women over 40. Pumpkin provides an abundant source of beta-carotene, which the body converts to vitamin A, essential for skin health and eye function. It’s also high in fibre, promoting digestive health, and supports a balanced blood sugar response, which becomes increasingly important with age. Ginger adds anti-inflammatory properties, while carrots and celery deliver essential vitamins and minerals like potassium, folate, and vitamin C, supporting immunity and bone health. This nourishing soup is a warming, wholesome addition to any diet, especially during fall!