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+ servings
Prep Time 5 minutes
Cook Time 30 minutes
Total Time 35 minutes
Servings 4 servings
Calories 306 kcal

Ingredients
 

  • 1 medium onion chopped
  • 2 garlic cloves minced
  • 2 tablespoons olive oil or butter
  • 1 small pumpkin peeled and cubed
  • 1 medium potato peeled and cubed
  • 4 cups vegetable broth
  • ½ cup heavy cream or sour cream
  • salt to taste
  • pumpkin seeds for serving
  • fresh herbs for garnish

Instructions
 

  • In a large pot over medium heat, sauté the onion and garlic in olive oil or butter until they soften and turn translucent.
  • Add the pumpkin and potato cubes and cook for a few minutes, stirring often, so they begin to soften.
  • Pour in the vegetable broth, bring to a boil, then reduce the heat and simmer gently until the pumpkin is very tender and easy to mash with a fork, about 20–25 minutes.
  • Blend the soup with an immersion blender (or in batches in a regular blender) until the texture is creamy and completely smooth.
  • Stir in the cream, then let the soup simmer on low for another 5 minutes. Taste and adjust the salt to your liking.
  • Serve the pumpkin cream soup hot, topped with pumpkin seeds and, if you like, a sprinkle of smoked paprika or fresh herbs. Enjoy!

Notes

  • Use sugar/pie pumpkin for the best flavor and texture; butternut squash is a good substitute.
  • Sauté onion and garlic slowly to avoid bitterness from browning.
  • Simmer gently, not vigorously, to keep the vegetables from breaking apart unevenly.
  • Add cream only at the end to prevent curdling.
  • For a dairy-free version, replace cream with plant-based milk or cream alternative.
  • Store in the fridge up to 4 days or freeze up to 3 months for easy make-ahead meals.

Nutrition

Serving: 1serving | Calories: 306kcal | Carbohydrates: 38g | Protein: 6g | Fat: 17g | Saturated Fat: 11g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Trans Fat: 0.2g | Cholesterol: 49mg | Sodium: 1001mg | Potassium: 1456mg | Fiber: 3g | Sugar: 14g | Vitamin A: 30059IU | Vitamin C: 44mg | Calcium: 108mg | Iron: 3mg
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