Pumpkin Soup
This creamy pumpkin soup with Hokkaido squash and carrots warms you from the inside out on cool autumn days. A touch of curry powder adds gentle spice that works beautifully with fresh ginger and parsley. Thanks to the Hokkaido, you don't even need to peel the squash, which makes prep wonderfully relaxed. It's a light yet full-bodied dish that delivers big flavour from just a handful of ingredients.
Ingredients
- 250 g Hokkaido squash, or butternut squash
- 50 g carrots
- 1 onion
- 0.25 tsp curry powder
- 500 ml vegetable stock
- ginger, fresh or ground, to taste
- pepper, to taste
- sea salt, to taste
- parsley, fresh, chopped, to garnish
The ingredient amounts above scale with your choice. The value per serving stays the same, while the total in the pot grows with the number of servings.
All nutrition values side by side
| Nutrient | per serving (estimate) | Total for 2 Servings |
|---|---|---|
| Calories | 95 kcal | 190 kcal |
| Carbohydrates | 17 g | 34 g |
| Protein | 3 g | 6 g |
| Fat | 1 g | 2 g |
| Fibre | 4 g | 8 g |
| of which sugar | 7 g | 14 g |
How this is calculated
Target amount = ingredient amount × target servings ÷ base servings. The result is then rounded for kitchen use: from 100 g or ml to the nearest 5, between 1 and 99 to the nearest 1, pieces and spoons to half units, amounts below one unit to quarters, thirds or halves. Teaspoons and tablespoons also go down to an eighth, kilograms and litres stay finer.
Total = value per serving × target servings. The value per serving is unchanged, because ingredient amount and serving count change by the same factor.
Sources
- Regulation (EU) No 1169/2011 (FIC), Art. 32 and 33: nutrition values per 100 g or 100 ml, additionally allowed per portion.
- European Commission, Guidance document for competent authorities for the control of compliance with EU food law, setting of tolerances for nutrient values declared on a label, December 2012.
Nutrition values are estimates from the recipe record, not laboratory results. Even for checked labels the EU sets tolerances: for fat, protein and carbohydrates 20 percent in the range of 10 to 40 g per 100 g, and 2 g per 100 g below that. Home cooking varies more, because variety, size and cooking loss of the ingredients differ. Kitchen rounding also shifts the total slightly against the plain rule of three. Anyone who has to keep amounts exact for medical reasons, for example during a nutrition therapy prescribed by a doctor, should discuss them with a doctor or a registered dietitian. Your serving count is calculated in your browser only, it is neither stored nor transmitted.
Instructions
- Halve the Hokkaido, scoop out the seeds and cut into small pieces. The skin is edible, so there's no need to peel it, just wash it well first.
- Trim the carrots and cut into small pieces too.
- Peel and dice the onion.
- Sweat the diced onion in a splash of water, then add the squash and carrots and let them soften a little.
- Pour in the vegetable stock and stir in the curry powder.
- Bring everything to the boil, stirring, then simmer gently for 15 minutes.
- Blend the soup until smooth.
- Season to taste with ginger, pepper and sea salt, scatter over the chopped parsley and serve in deep bowls.
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Nutrition facts per serving (estimate)
| Calories | 95 kcal |
|---|---|
| Carbohydrates | 17 g |
| Protein | 3 g |
| Fat | 1 g |
| Fibre | 4 g |
| of which sugar | 7 g |
Frequently asked questions
Do I need to peel Hokkaido squash?
No. Hokkaido skin is edible and softens as it cooks, so you can leave it on. Just give the squash a good wash beforehand.
Can I freeze pumpkin soup?
Yes, blended soup freezes really well. Once it has cooled, transfer it to freezer-safe containers and use within 3 months.
Which squash works best for this soup?
Hokkaido is ideal thanks to its aromatic, slightly nutty flesh. Butternut squash also works very well as an alternative.
How do I make the soup thicker?
Use a little less stock, or let the soup simmer for longer before you blend it.
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