Cream of pumpkin soup with spinach recipe

14 ratings Rate
  • Serves 4
  • 20 mins to prepare and 40 mins to cook
  • 108 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 6-7 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.

Purée the soup with a stick blender until smooth. Adjust the seasoning and then ladle into serving bowls. Place the spinach leaves in the centre of the bowls, making sure you submerge them so that they wilt. Serve immediately. 

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.

  • Ingredients

  • 1 x 1kg pumpkin, peeled, de-seeded and cut into chunks
  • 50ml olive oil
  • 2 small onions, finely diced
  • 600ml vegetable stock
  • 50g spinach leaves
  • salt
  • pepper
  • Energy 450kj 108kcal 5%
  • Fat 7g 10%
  • Saturates 1g 7%
  • Sugars 7g 7%
  • Salt 1.6g 27%

of the reference intake
Carbohydrate 9.4g Protein 2.7g Fibre 2.5g

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