Soups
Quick pumpkin soup
Creamy pumpkin soup from Hokkaido in less than 30 minutes - just right for autumn and winter. The shell can stay on, which saves time. With coconut milk it becomes mildly exotic, with cream it becomes classic creamy.
Timing
- Preparation: approx. 10 minutes
- Cooking time: approx. 20 minutes
- Total: approx. 30 minutes
Estimated nutrition
per serving · Calculated for 4 servings.
- Energy
- ≈ 270 kcal
- Protein
- ≈ 5.9 g
- Carbohydrates
- ≈ 16.9 g
- Fat
- ≈ 18.5 g
Approximate values based on the listed ingredients. Brands, cheese, portion size and preparation can change the values.
Calculation basis
Item weights and household measures are estimated. Unless specified: milk with 1.5% fat, cream with 30% fat and Gouda cheese. Optional ingredients, small amounts of seasoning and separately listed side dishes are excluded. For imprecise entries, the amounts below and comparable reference products are assumed. For alternatives, the first listed ingredient is used. Cooking losses have not been measured.
Quantity assumptions and ingredient mapping
- 1 onion · ≈ 100.0 g
- 2 cloves of garlic · ≈ 6.0 g
- 2 tbsp oil or butter · ≈ 27.3 g
- 1 Hokkaido pumpkin (approx. 1 kg) · ≈ 1000 g · Assumed quantity / reference product
Matvaretabellen: Mattilsynet · Santa Maria
Food data: Max Rubner-Institut, BLS 4.0 (2025), CC BY 4.0. Calculated and rounded for this recipe. BLS 4.0 · CC BY 4.0
Ingredients
- 1 Hokkaido pumpkin (approx. 1 kg)
- 1 onion
- 2 cloves of garlic
- 800 ml vegetable broth
- 200 ml coconut milk or cream
- 2 tbsp oil or butter
- 1 teaspoon curry or nutmeg
- Salt
- pepper
- optional: 1 teaspoon ginger, grated
- optional: pumpkin seeds for garnish
Instructions
- Wash the pumpkin, halve it, remove the seeds and cut it into cubes - leave the peel on in Hokkaido.
- Peel and dice the onion and garlic.
- Heat oil or butter in a pot and sauté onion for 3-4 minutes.
- Add garlic, ginger and pumpkin and sauté briefly.
- Deglaze with broth and simmer for 15-20 minutes until the pumpkin is soft.
- Puree the soup finely and stir in coconut milk or cream.
- Season with curry or nutmeg, salt and pepper.
- Serve with pumpkin seeds.
