Creamy Pumpkin Soup

Ingredients

• 800 g Pumpkin (skin kept on, brushed and cut into 2‑3 cm cubes)
• 1 unité Onion (peeled and finely sliced)
• 2 c. à soupe Extra virgin olive oil
• 800 ml Water or vegetable broth (or chicken broth for more flavor)
• à goût Salt
• à goût Black pepper
• 150 ml Liquid cream (at room temperature)
• 2 c. à soupe Pumpkin seeds (toasted with honey)
• 1 c. à soupe Honey (to toast the seeds)
• 2 c. à soupe Granola (for the final topping)

Instructions

1. Prepare the pumpkin

   Brush the pumpkin under cold water with a small brush, trim the ends, pierce the flesh with the tip of a knife, then cut it in half, remove the seeds with a spoon and set aside. Cut the flesh into 2‑3 cm cubes.

   Time: PT5M

2. Slice the onion

   Peel the onion and cut it into thin slices.

   Time: PT3M

3. Sweat the onion

   Heat 2 tablespoons of olive oil in the pot over medium heat, add the onion and sauté until it becomes translucent, without browning.

   Time: PT5M

   Temperature: feu moyen

4. Add the pumpkin

   Stir in the pumpkin cubes, season with salt and pepper, and mix for 1 minute.

   Time: PT2M

   Temperature: feu moyen

5. Cook the soup

   Pour in the water or broth until the vegetables are covered about three‑quarters, bring to a boil then reduce to medium heat and simmer for 15‑20 minutes until the pumpkin is very tender.

   Time: PT20M

   Temperature: feu moyen

6. Blend the soup

   Remove the pot from the heat. Using an immersion blender (or a countertop blender), blend everything until smooth and velvety.

   Time: PT5M

7. Stir in the cream

   Return the soup to low heat, add the liquid cream and heat for 2‑3 minutes while stirring gently.

   Time: PT3M

   Temperature: feu doux

8. Toast the pumpkin seeds

   In a small dry skillet, heat the pumpkin seeds with honey over medium heat for 2‑3 minutes until golden and lightly caramelized.

   Time: PT3M

   Temperature: feu moyen

9. Serving and garnish

   Ladle the soup into bowls, sprinkle with toasted pumpkin seeds, drizzle honey if desired, and top with granola for crunch.

   Time: PT2M

Nutrition Facts

Calories

250

Protein

3 g

Carbohydrates

20 g

Fat

15 g

Fiber

3 g

Ingredient Substitutions

• Instead of Pumpkin: butternut squash, pumpkin
• Instead of Extra virgin olive oil: sunflower oil
• Instead of Liquid cream: light sour cream
• Instead of Honey: maple syrup

Equipment Needed

• Chef's knife
• Cutting board
• Medium saucepan
• Wooden spoon
• Immersion blender or countertop blender
• Ladle (optional)
• Serving bowl (optional)

Critical Steps — Do Not Skip

• Properly remove the pumpkin seeds to avoid bitter pieces.
• Cook the pumpkin until very tender to achieve a smooth soup.
• Blend the hot soup carefully to avoid splatters.
• Do not boil the soup after adding the cream.

Chef Tips from the Video

• Keeping the pumpkin skin gives a bright orange color and extra fiber.
• An immersion blender avoids transferring hot liquid into a blender.
• A drizzle of extra cream just before serving makes the soup even richer.

Troubleshooting

Storage

Refrigerator: Store in an airtight container for 3‑4 days.

Freezer: Can be frozen for 2 months; thaw in the refrigerator then reheat gently.

Room temperature: Do not leave at room temperature for more than 2 hours.

Make-Ahead Tips

• Prepare the soup a day ahead and reheat gently over low heat.
• Toasted pumpkin seeds keep for 1 week in an airtight jar.