Name: Autumn Pumpkin Soup with Ginger and Carrot
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Ingredients: 600 g Pumpkin or butternut squash, peeled and cubed; 2 Carrots, chopped; 1 Onion, chopped; 2 Garlic cloves; 10 g Fresh ginger, grated, about 2 cm; 1 tbsp Olive oil; 750 ml Vegetable or chicken stock; Salt, black pepper and a pinch of nutmeg; 20 g Pumpkin seeds, to serve

Autumn Easy to digest 40 min 4 servings139 Calories

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Pumpkin season is here, and this soup is the easiest way to enjoy it. Ginger adds warmth, and carrot makes the color bright and the texture smooth.

Variations

Creamy: Stir in a spoon of cream or yogurt.
Spicy: Add a pinch of chili flakes.
Light: Use water instead of part of the stock.

This soup freezes well for up to three months, so you can make a big batch for busy weeks.

Recipe

Autumn Pumpkin Soup with Ginger and Carrot

Easy to digest Autumn

Prep: 10 min
Cook: 30 min
Total: 40 min
Calories: 139

Ingredients

4 servings

Method

Heat the oil in a large pot. Sauté the onion until soft, then add garlic and ginger for one minute.
Add pumpkin and carrot, stir, and cook for 5 minutes.
Pour in the stock, bring to a simmer, and cook for about 20 minutes until the vegetables are tender.
Blend until smooth. Season with salt, pepper, and nutmeg.
Serve hot with toasted pumpkin seeds.

Tips

Stir in a spoon of cream or yogurt for a creamy version.
Add a pinch of chili flakes for a spicy version.
The soup freezes well for up to three months.

Nutrition per serving

Calories: 139
Protein: 4.3 g
Carbs: 18.9 g
Fat: 6.4 g
Fiber: 2.4 g

Estimated values, for information only.

Vitamins and minerals per serving

Vitamin A100%+
Vitamin C40%
Magnesium21%
Vitamin E20%
Potassium15%

Share of an adult’s daily value (FDA). Estimated from the main ingredients using USDA data, ignoring cooking losses; for information only. What do I need each day?