FoodCoop Recipes
Pumpkin Soup
Butternut squash will also work well for a great-tasting soup
Cook
40 minutes
Serves
2
Ingredients
1 onion, finely chopped
1 Co-op British pumpkin, flesh chopped, seeds reserved
1 1/2 tbsp Co-op olive oil
1 clove garlic, finely chopped
1/2 tsp dried thyme
1/2 tsp fennel seeds, crushed
450ml Co-op skimmed milk
2 tbsp reduced-fat crème fraîche
Method
Preheat the oven to 180°C/fan 160°C/Gas 4
Fry the onion and pumpkin in 1 tbsp of the oil over a low heat for 10 mins
Add the garlic, thyme and fennel seeds, then cook on a medium heat for 5 more mins
Pour in the milk, bring to a simmer and cook for 10-15 mins, 1/2-covered, until the pumpkin is tender
Meanwhile, remove any flesh from the pumpkin seeds, rinse and toss with the remaining oil
Roast on a baking tray for 10 mins, until golden
Blend the soup until smooth, then serve with a dollop of crème fraîche and a scattering of the seeds
Nutrition
Energy | Fat | Saturates | Sugars | Salt |
|---|---|---|---|---|
1407kJ / 337kcal (17%) | 17.2g | 4.2g | 21.1g | 0.27g |
High · 25% | Low · 21% | Medium · 25% | Low · 25% |
Approx. per serving. % of adult’s reference intake. Carbohydrates per serving: 26g.
