300gpumpkinHokkaido Pumpkin, Butternut Pumpkin or Muscat Pumpkin
1pcbig potatoeoptional for a very creamy pumpkin cream soup
1-2pconionor the same amount of shallots
ca. 500mlvegetable broththe pumpkin in the pot should be well covered with water
4pinchessaltuse himalaya salt
6ggingeruse 1-2 thin slices of ginger
4tbspfresh pumpkin seeds
4tbsppumpkin seed oil
4tbspsoya creamor normal cream
Wash, halve and quarter the pumpkin, remove the stalks and scrape out the seeds. You can use the bowl with Butternut pumpkin and Hokkaido pumpkin. Cut away only the unsightly or dark spots.
Cut the pumpkin pieces into small pieces and place them in a pot together with the finely chopped, peeled onion. The smaller you cut the pumpkin pieces, the faster your soup will be ready. Smaller pumpkin pieces cook faster! Optionally, you can also cook a small potato, which makes the soup creamier!
Cover the pumpkin pieces with water and season with vegetable stock, powder or cubes. Add salt, pepper, nutmeg and chilli, ginger and garlic, finely chopped. Bring the soup to the boil and let it simmer for 30 minutes without lid.
Puree the pumpkin pieces in the soup vigorously with a hand blender, season the pumpkin cream soup with orange juice and serve. Decorate with soy cream, pumpkin seeds and pumpkin seed oil and serve quickly.
4. Calories (Kcal) Vegan Pumpkin Cream Soup
Vegan Pumpkin Cream Soup
Amount Per Serving
Calories 303Calories from Fat 162
% Daily Value*
Total Fat 18g28%
Saturated Fat 4g20%
Polyunsaturated Fat 9g
Monounsaturated Fat 5g
Total Carbohydrates 31g10%
Dietary Fiber 6g24%
* Percent Daily Values are based on a 2000 calorie diet.