Pumpkin soup recipes: Delicious cooking with Hokkaido or Butternut
Ingredients for four servings:
- 1 1/4 liters strong vegetable broth
- 600 g Hokkaido pumpkin
- 50 g celery
- 1 large carrot
- 1 red bell pepper
- 1 vegetable onion
- 300 g red lentils
- 25 g ginger
- 1 tbsp curry
- 3 tbsp tomato ketchup
- 3 tbsp maple syrup
- 1 pinch of cayenne pepper; salt, pepper
- 150 ml coconut milk
- Heat the vegetable broth in a saucepan.
- Wash and trim the pumpkin, celery, bell pepper, and carrot, then dry and chop the vegetables. Add everything to the vegetable broth.
- Peel and dice the onion and add it to the pumpkin along with the lentils.
- Peel the ginger, chop it roughly and press it into the pot using a garlic press.
- Let the soup simmer for 15 to 20 minutes and then puree it.
- Season the soup with curry, ketchup, maple syrup, salt, pepper and cayenne pepper and heat it again.
- Finally, divide the soup into bowls or soup plates and add the coconut milk in a spiral shape, if desired.
Pumpkin soup with ginger: Calories per serving Energy: 364 kilocalories Protein: 4 grams Carbohydrates: 22 grams
Fat: 59 grams
Coconut milk, chili, and finely chopped peanuts give the soup an Asian flavor. Allow about 25 minutes for this low-calorie dish.
Ingredients for four servings:
- 500 g pumpkin flesh
- 1/2 stick of celery
- 1 red chili pepper
- 2 tbsp oil
- 1 pinch of sugar
- 600 ml vegetable stock
- 200 ml coconut milk
- Salt
- 2 spring onions
- 1/2 bunch of coriander
- 50 g unroasted peanuts
- Peel the pumpkin flesh and cut it into cubes.
- Clean and wash the celery and chili. Dice the celery, deseed the chili, and finely chop it.
- Heat the oil in a pot and sauté the pumpkin and celery with chili in the hot oil, stirring continuously.
- Now stir in the sugar, add the stock and simmer for about 15 minutes.
- Then pour in the coconut milk, season the soup to taste and let it simmer for another five minutes.
- Meanwhile, clean and wash the spring onions and cut them into fine rings.
- Wash the coriander, shake it dry, and chop it. Finely chop the peanuts.
- Now remove the soup from the heat and stir in the peanuts.
- Divide the pumpkin soup among four bowls and serve sprinkled with spring onions and coriander.
Pumpkin soup with coconut milk: Calories per serving Energy: 157 kilocalories Carbohydrates: 12 g
Fat: 9 g
This soup contains butternut squash flesh, red lentils, and chicken breast. It's healthy and incredibly filling.
Ingredients for four servings:
- 300 g butternut squash (cleaned and weighed)
- 1/2 red bell pepper
- 2 tbsp oil
- 1 tsp curry powder
- 100 g red lentils
- 1 l vegetable broth
- salt, freshly ground pepper
- 250 g chicken breast
- Peel the pumpkin and cut the flesh into small pieces, deseed and dice the bell pepper.
- Heat 1 tablespoon of oil in a saucepan and sauté the pumpkin flesh over medium heat for 3–5 minutes, stirring occasionally. Add plenty of curry powder and lentils and sauté for a few minutes.
- Add enough stock and water to cover the ingredients. Bring to a boil and simmer gently for about 25 minutes. Season with salt and pepper.
- Cut the chicken breast into small cubes, fry on all sides in the remaining hot oil for a few minutes, and add to the soup. Simmer gently for about another 5 minutes.
A great idea for guests: Serve this creamy version in a hollowed-out pumpkin and sprinkle it with roasted pumpkin seeds.
Ingredients for six servings:
- 1 butternut squash (approx. 2 kg)
- 2 onions
- 1 garlic clove
- 2 carrots
- 200 g celeriac
- 2 tablespoons olive oil
- 1 1/2 l vegetable broth
- 1 tsp salt, pepper
- 1 pinch of ground nutmeg
- 1 teaspoon sugar
- 2 tbsp tomato paste
- 300 g cream
- 1 tbsp roasted pumpkin seeds
- Cut a lid off the top of the pumpkin. Deseed the pumpkin and scrape out the flesh, leaving a 2 cm edge.
- Peel and chop the onions and garlic. Wash, peel, and slice or dice the carrots and celery.
- Heat olive oil in a pan. Sauté 500g of pumpkin flesh with onions, garlic, carrots, and celery.
- Add vegetable stock and let the soup simmer for about 30 minutes. Then puree everything and season with spices, sugar, tomato paste, and cream.
- Pour the soup into the hollowed-out pumpkin and serve sprinkled with roasted pumpkin seeds.
Energy and nutritional values per serving: Energy: 250 kcal Protein: 6 g Carbohydrates: 13 g
Fat: 20 g
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