Equipment
Ingredients
Soup Base
- 2000 g pumpkin, Peeled, seeded, and diced into 2.5cm (1-inch) pieces
- 3 garlic, Peeled
- 2 bay leaf
- 3 g sage, Fresh sage leaves, roughly chopped
- 480 ml water
- 5 g fine sea salt
- 2 g freshly ground black pepper
Garnish
- 3 g parsley, Finely chopped
- extra virgin olive oil
Nutrition (per serving)
Nutrition is estimated per serving. Nutrients without complete source data are omitted.
Full nutrition
- Calories
- 162 kcal
- Protein
- 5 g
- Carbohydrates
- 35 g
- Fat
- 3 g
- Fiber
- 3 g
- Sugar
- 14 g
- Sodium
- 496 mg
- Saturated Fat
- 1 g
- Monounsaturated Fat
- 2 g
- Polyunsaturated Fat
- 0 g
- Potassium
- 1732 mg
- Calcium
- 131 mg
- Iron
- 4.5 mg
- Magnesium
- 66 mg
- Phosphorus
- 226 mg
- Zinc
- 1.7 mg
- Vitamin A
- 2134 mcg
- Vitamin C
- 47 mg
- Vitamin E
- 5.7 mg
- Vitamin K
- 20 mcg
- Vitamin B6
- 0.3 mg
- Thiamin
- 0.26 mg
- Riboflavin
- 0.55 mg
- Niacin
- 3.0 mg
- Folate
- 81 mcg
- Water
- 580 g
Sources: Aggregated Public Data, USDA FoodData Central
Method
Using a chef's knife, peel, seed, and dice the pumpkin flesh into 2.5cm (1-inch) cubes. Measure out 2000g of the diced pumpkin.
Place the diced pumpkin, peeled garlic cloves, bay leaves, chopped sage, 480ml water, and 5g salt into a large kettle or pot. Bring to a simmer over medium-high heat. Once simmering, reduce the heat to low, cover, and cook until the pumpkin is very tender, approximately 40 minutes.
Remove the pot from the heat. Discard the bay leaves and sage. Using a food mill, pass the soup through to achieve a smooth consistency. Alternatively, use an immersion blender or standard blender (puree in batches), taking care when handling hot liquids.
Season the pureed soup with additional salt and freshly ground black pepper to taste. If necessary, gently reheat the soup over low heat.
Stir in the finely chopped parsley. Ladle the soup into warm bowls and garnish with a drizzle of extra-virgin olive oil, if desired. Serve immediately.
Chef's Notes
- For richer flavor, roast the pumpkin with garlic and herbs before simmering in water.
- If you don't have a food mill or immersion blender, you can use a regular blender, but puree in batches to prevent splattering and be careful when handling hot liquids.
- Adjust the amount of salt to your taste; some pumpkins are naturally sweeter than others, which may require more or less salt.
Storage
Refrigerator: 3 days — Store in an airtight container in the refrigerator.
Freezer: 3 months — Freeze in an airtight container or freezer-safe bag. Thaw in the refrigerator overnight.
Reheating: Reheat gently on the stovetop or in the microwave. Stir well.
Troubleshooting
Soup is too thin or watery.
Cause:
Fix: Simmer the soup for a longer period (without lid) to reduce and thicken, or add a slurry of cornstarch and cold water and heat until thickened.
Prevention:
Soup is bland.
Cause:
Fix: Add more salt, pepper, or other spices to taste. Consider adding a squeeze of lemon juice or a splash of vinegar for brightness.
Prevention:
Soup is lumpy after pureeing.
Cause:
Fix: If using a food mill, ensure that the disc is clean and the pumpkin is very tender. If using a blender, blend the soup in batches. Strain the soup through a fine mesh sieve to remove any remaining lumps.
Prevention:
Cultural Context
Pumpkin soup is a classic autumnal comfort food enjoyed across various cultures. This recipe leans towards a simple, North American style, allowing the natural sweetness of the pumpkin to shine through.
