Ingredients
1 750 Gram Pumpkin peeled and de-seeded
1 Onion chopped
2 tsp Sugar
1 tbsp Parsley fresh
2 cups Milk
1/2 tsp Nutmeg
1 tbsp Sour Cream
1 tsp Salt
100 g Croutons
Instructions
1
Cut the pumpkin into pieces.
2
Place in a saucepan with the onion and salt. Pour in just enough water to cover and cook gently with the lid on until pumpkin is tender (about 20 minutes).
3
Pour the contents of the saucepan into a blender (or use a blender stick) to puree together with the milk.
4
Return to the saucepan, add the sugar and the nutmeg. Cover and cook gently for about 5 minutes.
5
Serve with a dollop of sour cream, sprinkled with ground nutmeg, parsley and croutons.
Key Points About Ingredients:
- Fresh pumpkin provides a naturally sweet, earthy base — choose a dense-fleshed variety like sugar pumpkin or butternut for the richest flavour and colour.
- Whole milk adds a creamy body without the need for heavy cream, keeping the soup light yet indulgent.
- Freshly grated nutmeg delivers a far more aromatic and complex warmth than pre-ground — use it generously to elevate the soup.
- Croutons add a satisfying crunch that contrasts beautifully with the smooth, velvety texture of the pureed soup.
- A small spoonful of sour cream stirred in at serving adds a gentle tang that balances the natural sweetness of the pumpkin.
Key Nutritional Insights:
- Pumpkin is exceptionally rich in beta-carotene, which the body converts to vitamin A — a powerful antioxidant that supports eye health and immune function.
- Each serving provides a meaningful amount of potassium, which supports healthy blood pressure and muscle function.
- This soup is relatively low in calories while still being filling, thanks to the fibre content of the pumpkin and the protein from the milk.
- Milk contributes calcium and vitamin D, making this soup a surprisingly good source of bone-supporting nutrients.
- The natural sugars in pumpkin mean only a small amount of added sugar is needed to round out the flavour.
Nutrition Facts
- Serving Size1
- Amount per serving
- Calories210
- Standard DV% Daily Value*
- Total Fat6 g72 g8.33%
- Saturated Fat3 g20 g15%
- Trans Fat0 g
- Polyunsaturated Fat0.5 g
- Monounsaturated Fat1.5 g
- Cholesterol18 mg300 mg6%
- Sodium620 mg2300 mg26.96%
- Total Carbohydrate31 g275 g11.27%
- Dietary Fiber3 g28 g10.71%
- Total Sugars12 g
- Added Sugars2 g50 g4%
- Sugar Alcohal0 g
- Protein8 g50 g16%
- Vitamin D (Cholecalciferol)52 mcg20 mcg260%
- Calcium220 mg1300 mg16.92%
- Iron2 mg18 mg11.11%
- Potassium680 mg4700 mg14.47%
- Vitamin A8500 mcg900 mcg944.44%
- Vitamin C (Ascorbic Acid)14 mg90 mg15.56%
- Vitamin E (Tocopherol)1.5 mg15 mg10%
- Vitamin K22 mcg120 mcg18.33%
- Vitamin B1 (Thiamin)0.1 mg1.2 mg8.33%
- Vitamin B2 (Riboflavin)0.22 mg1.3 mg16.92%
- Vitamin B3 (Niacin)1.2 mg16 mg7.5%
- Vitamin B6 (Pyridoxine)0.18 mg1.7 mg10.59%
- Folate38 mcg400 mcg9.5%
- Vitamin B12 (Cobalamine)0.5 mcg2.4 mcg20.83%
- Biotin2 mcg30 mcg6.67%
- Vitamin B5 (Pantothenic acid)0.9 mg5 mg18%
- Choline48 mg550 mg8.73%
- Phosphorus175 mg1250 mg14%
- Iodine28 mcg150 mcg18.67%
- Magnesium38 mg420 mg9.05%
- Zinc0.9 mg11 mg8.18%
- Selenium5 mcg55 mcg9.09%
- Copper0.18 mg0.9 mg20%
- Manganese0.25 mg2.3 mg10.87%
- Chromium3 mcg35 mcg8.57%
- Molybdenum6 mcg45 mcg13.33%
- Chloride150 mg2300 mg6.52%
