Pumpkin Soup

Pumpkin Soup 南瓜湯




1)  Smashing pumpkin soup


  • 1/2 tbsp   olive oil
  • 1/2           brown onion, coarsely chopped (113 g)
  • 1 tsp        ground cumin (or 1 tsp chili powder)
  • 600 g       butternut pumpkin, peeled, seeded, coarsely chopped
  • 2 cups     chicken or vegetable stock
  • Dollop of natural yoghurt
  • 1/2           garlic clove (2 g)

Chicken/Vegetable Stock/Broth       Low-sodium-vegetable-or-chicken-broth-mdn_transp50


Step 1
Spice up the base:
Heat olive oil in a large saucepan over medium heat.  Cook onion, stirring, for 5 minutes or until golden.  Add cumin and cook, stirring for 1 minute or until aromatic.

Step 2
Simmer the soup:
Add pumpkin and stir to coat.  Add stock.  Simmer for 20 minutes or until the pumpkin is soft (OR cook in pressure cooker, full pressure, 5 min).  Set aside to cool slightly.  Use a stick blender to blend (puree) until smooth.

Pureeing     clickhere_orange25

Step 3
Serve it up:
Cut Turkish bread in half and cook on a chargrill until golden.  Drizzle with extra virgin olive oil and rub with the cut side of a garlic clove. Ladle soup among serving bowls.  Top with a dollop of natural yoghurt. Sprinkle with dukkah.  Serve with the bread.

Use one of these three substitutes for cumin:

  • ground coriander
  • carraway seeds
  • chili powder

Substitute for “Dollop of natural yoghurt”
1/2 cup buttermilk
1/2 cup milk + 1/2 tbsp lemon/vinegar (Allow mixture to stand for 5 minutes prior to use)
1/2 cup milk + 1/4 Tbsp cream of tartar (Mix well to dissolve the cream of tartar

Spice Substitution Chart       clickhere_green25


2)  Pumpkin Soup

Serving 3-4 people


  • 750 g        pumpkin, peeled, diced and cubed
  • 1/2            onion, sliced (113 g)
  • 25g           butter
  • 1               garlic cloves (4 g)
  • 500 ml      chicken stock
  • 500 ml      water
  • 1 tbsp       fresh cream (substitute – 3/4 tbsp milk + 1/4 tbsp butter (4 g)
  • 1 tbsp       maple syrup (or honey)
  • salt and pepper

If preferring soup to be spicier add pinch of cumin or curry powder

Croutons preparation

  • 1 slice of whole wheat bread, cut into small cubes
  • 1/2 tbsp      olive oil
  • pinch nutmeg
  • pinch cinnamon
  • 1/2 tsp        sugar

Direction – refer to video


How To Make Pumpkin Soup


3)  Pumpkin soup without fat

Serving 3~4 persons


  • Pumpkin       360 g
  • Onion           160 g
  • Potato           280 g
  • Carrots          260 g
  • Water            3 cups
  • Pepper          1 tsp
  • Sea salt to taste

To serve
America pine nuts
America sweet almonds, semi-cracked

1.  Prepared pumpkin (without seeds and peel), potato and carrot as cubes and onion chopped
2.  Add all ingredients and 4 cups of water to pressure cooker
3.  Cook at high pressure for 8 minutes
4.  After cooling, blend the soup with hand-blender

Served with pine nuts and almonds



How to peel a pumpkin       clickhere_orange25