Cream of pumpkin and honey soup recipe

41 ratings Rate
  • Serves 4
  • 20 mins to prepare and 25 mins to cook
  • 199 calories / serving
  • Freezable
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Heat the olive oil in a large saucepan over a medium heat and sweat the onions with some salt for 4-5 minutes until they start to soften. Add the pumpkin and continue to cook for 10 minutes, stirring occasionally. Add the stock to the saucepan, bring to the boil, then reduce the heat and simmer for 10-15 minutes until the pumpkin is soft.

Stir in the crème fraîche, then purée the soup with a stick blender until smooth. Adjust the seasoning and then ladle into serving bowls. Whisk together the honey and paprika with a teaspoon of hot water.

Ladle the soup into serving bowls and drizzle this mixture on top. Garnish with a small stack of the julienned carrot in the centre and a few Japanese rice crackers. 

Freezing and defrosting guidelines

Make the soup, then leave to cool at room temperature. Freeze (without garnishes or toppings) in a rigid container, leaving a bit of space for expansion, for up to 1-3 months. Reheat either from frozen or defrost in the fridge overnight. Once piping hot, add toppings or garnishes and serve.

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  • Ingredients

  • 1 x 1kg pumpkin, peeled, de-seeded and cut into chunks
  • 40ml olive oil
  • 2 small onions, diced
  • 800ml vegetable stock
  • 2tbsp honey
  • 4tbsp crème fraiche
  • 1 small carrot
  • 1tbsp paprika, to garnish
  • 25g Japanese mini rice crackers, to garnish
  • salt
  • pepper
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  • Energy 830kj 199kcal 10%
  • Fat 13.4g 19%
  • Saturates 5.6g 28%
  • Sugars 13.3g 15%
  • Salt 2.1g 34%

of the reference intake
Carbohydrate 17.5g Protein 3.4g Fibre 3.5g

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