Simple, affordable, freezable: Nutritionist Sarah Pound’s classic pumpkin soup
Warm up with a silky, golden bowl of this seasonal go-to. High in nutrients and effortless to whip up, it’s a winner for busy weeknights, and the freezer.
A nourishing winter staple, this creamy, warming pumpkin soup is loaded with immune-supporting beta-carotene and antioxidants. It’s simple to prepare, feeds the whole family, and freezes like a dream for easy meal prep and quick reheats.
Ingredients
1 tbsp extra virgin olive oil
1 onion, diced
3 garlic cloves, finely chopped
1 tsp ground cumin
½ tsp ground cinnamon
800g pumpkin, peeled and chopped into cubes
2 large carrots, chopped
1 litre (4 cups) vegetable stock
250ml (1 cup) light coconut milk (or dairy cream)
salt and cracked black pepper, to taste
fresh parsley or chives, chopped, to serve
sourdough toast, to serve
Method
Step 1
Heat the olive oil in a large pot over medium heat. Add the onion and garlic and saute for 3-4 minutes until softened and fragrant.
Step 2
Stir in the ground cumin and cinnamon, cooking for another minute to release their aromas.
Step 3
Add the pumpkin and carrots, stirring to coat in the oil and spices. Cook for 5 minutes, stirring occasionally.
Step 4
Pour in the vegetable stock and bring the mixture to a boil. Reduce the heat to a simmer, cover with a lid, and cook for 25-30 minutes, or until the pumpkin and carrots are tender.
Step 5
Remove the pot from the stove top, allow the soup to cool a little, then use a stick blender to puree the soup until smooth.
Step 6
Stir the coconut milk (or dairy cream) into the soup and season to taste with salt and cracked black pepper. Heat the soup gently for another 2-3 minutes until warmed through.
Step 7
Top the soup with fresh parsley or chives and serve with slices of toasted sourdough.
Make-ahead note
The fat in coconut milk (or dairy cream) tends to separate from the liquid during freezing and thawing, which can make the soup appear grainy or curdled. If you’re making this soup to freeze, stop at step 5, allowing the soup to cool completely before freezing in labelled and dated airtight, freezer-safe containers. To serve, allow the soup to thaw (ideally overnight in the fridge), then reheat on the stove top. Once it’s simmering, stir in the coconut milk or cream and continue stirring until it’s heated through and creamy.
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Sarah Pound is a nutritionist, author of the cookbook 'Wholesome by Sarah', and a recipe columnist for Good Food.
