Pumpkin cream soup

I came across this orange pumpkin sitting on the table for about two weeks, and I kept tripping over it. I swear the first time I tried to make cream soup, I forgot the salt and it was awful, like eating baby food. So, I got determined, tried again, and I don’t know, since then I’ve been making it and it always turns out differently. Even when fasting, if you skip the sour cream, it still tastes great. I love that you don’t need to be a master chef to get it right – if you have a blender, you’re already way ahead of my first attempt.

It takes about half an hour to make, at most 40 minutes if I’m moving slowly, and the quantities below yield 4 generous servings, so it’s good for about 2-3 serious adults at the table, or 4 if there are kids or if it’s not the only dish. It’s the kind of recipe that really doesn’t give you a headache. Difficulty level? Let’s say “for anyone who knows how to peel a carrot.”

I make it often, no joke. First of all, because I get rid of leftover pumpkin from the fridge – there’s always a piece lying around after some pie or whatever. Plus, I’m not ashamed to say, when fasting, I panic about what to cook. And honestly, nothing compares to a warm soup when the cold hits. It can be eaten cold in the summer, but I’m not really into that. And, well, it’s the soup that saves dying vegetables. I tried adding ginger the first time because I had some left from tea, but I liked it this way, with a hint of spice. In our house, it disappears from the fridge in two days, but it keeps well if you want to make it ahead of time.

INGREDIENTS (for a medium pot, 4 good servings):

- Pumpkin: two large slices, about 600-700g with skin, but after peeling and cutting into cubes, you’ll have about 500g. It adds sweetness, color, and thickness. Tip: use pie pumpkin – others don’t have much flavor.
- Carrot: one large or two small (about 120-150g). Adds a bit of sweetness and makes the soup more orange, if that matters to you.
- Potato: one medium potato, about 200g. It just binds the soup and makes it creamier even without sour cream.
- Onion: one whole medium onion, about 120g. I put it in whole and take it out after boiling; I can’t stand blended onion pieces in cream, but if you don’t mind, you can blend it too.
- Salt: to taste, but start with a heaping teaspoon and add more after tasting.
- Black pepper: enough to feel it, don’t skip it, it’ll be bland without it.
- Cinnamon: a quarter teaspoon, don’t overdo it or it’ll taste like dessert.
- Fresh or dried ginger: 1-2 thin slices or a pinch, helps with flavor and goes well with pumpkin.
- Olive oil: one tablespoon (or two if you want it creamier). I add it at the end, not during boiling.
- Water: about 1.2 liters, but don’t pour it all in at once.

Optional:
- Croutons: from old bread, toasted in a pan with a splash of oil, ideal.
- Sour cream if you’re not fasting (plant-based works too, but... it’s not the same).

PREPARATION METHOD

1. Peel the pumpkin (it’s not fun, but it’s the winter sport), scoop out the seeds, and cut it into medium cubes – don’t stress about them being equal, just make sure they cook at the same time. Peel and slice the carrot and potato as well. Just peel the onion and leave it whole.
2. In a pot, put all the vegetables – pumpkin, carrot, potato, onion – pour about a liter of water over them, enough to cover. Don’t turn the heat up too high; medium is better so the vegetables don’t break apart too much.
3. Add a pinch of salt from the start, not too much, so it doesn’t end up bland. Let it boil for 10-15 minutes until a fork goes in easily, especially into the carrot (that one is the most stubborn).
4. Remove the onion with a spoon (I don’t blend it, I don’t like the strong taste, but everyone has their quirks), drain the vegetables, but be careful to keep the liquid in another pot – don’t throw it away!
5. Put the vegetables in a blender (or use an immersion blender directly in the pot if you have a good one). Add about half of the cooking liquid and start blending. Stop blending, taste the consistency, add more liquid if it seems too thick, blend again. It should be smooth, but not “rainwater.”
6. When it seems ready, put the soup back on low heat, add pepper, cinnamon, ginger (if fresh, grate it), and possibly adjust with salt, let it simmer for a minute or two. I add the olive oil here because I think it gives a better flavor when added at the end, not boiled.
7. Optionally, set it aside, cover, and let it sit for about 10 minutes to let the flavors meld. I like to serve it hot with crunchy croutons and, if it’s not fasting, a splash of cold sour cream right in the middle of the bowl.

TIPS, VARIATIONS, AND SERVING IDEAS

Useful tips
- Don’t boil the pumpkin too much, or it becomes too soft and sticks to the blender; you won’t be able to blend it well. Test it with a fork; if it goes in easily, it’s fine.
- Many people add a lot of ginger and cinnamon; I don’t know why, but you end up not tasting the pumpkin, and it becomes something strange, too “oriental” for a fasting soup. Just a hint is fine.
- Don’t blend all the liquid from the start; you don’t want a watery soup – be patient, add gradually.
- If the soup is too thick after cooling, add a little hot water and stir.

Ingredient substitutions and adaptations
- Pie pumpkin is the best, but if you don’t have it, butternut squash works too. I don’t recommend baking pumpkin; it’s kind of bland and watery.
- You can replace the potato with a small parsnip or even cooked chickpeas if you want it starch-free. It gives an interesting consistency, but it won’t taste exactly the same.
- For a gluten-free version: make sure to use gluten-free croutons or skip them altogether.
- For a more protein-rich version, serve with some toasted pumpkin seeds.

Recipe variations
- If it’s not fasting, you can sauté the onion in a bit of butter before adding it, which changes the flavor completely.
- Add a pinch of grated nutmeg at the end; it’s nice if you like the aroma.
- I’ve seen someone add a bit of boiled garlic with the vegetables – I tried it, but it didn’t work for me; it seemed to ruin the delicacy. But for those who love intense flavors, it works.

Serving ideas
- Croutons are a must for texture contrast. I make them in a pan with a bit of oil and a sprinkle of salt.
- If you want something nice for a meal with guests, serve the soup in small bowls and sprinkle pumpkin seeds on top or even a few drops of pumpkin oil if you have it.
- It pairs well with a raw beet salad, thinly sliced, or a slice of good whole-grain bread.
- For a complete lunch, combine the soup with a lentil or rice dish.

FREQUENTLY ASKED QUESTIONS

Can I use frozen pumpkin?
Yes, but keep in mind it has more water. Use less water for boiling and see how much liquid you add while blending. The taste is okay, it’s not like fresh, but don’t be discouraged. It’s important to thaw it beforehand so you don’t cool down the soup.

What do I do if I don’t have a blender?
You can use a potato masher; it will turn out more rustic with texture, but the taste is the same. You can also use a fork if you have patience, but I don’t recommend it unless you like chunks.

How long does it keep in the fridge?
It lasts 3-4 days in a jar or container with a lid. If you added sour cream directly to the pot, it’s okay for about two days, then it spoils. If you added stronger spices, it might thicken in the fridge, but you can reheat it and it will return to normal.

Can I add plant-based milk instead of water?
You can, but be careful what kind of milk – unsweetened soy or almond milk is fine. I don’t recommend coconut milk; it completely changes the taste and isn’t quite right for this soup.

Can I make it without potato?
Sure, but it will be less creamy. If you still want it smooth, add a bit of cooked white beans or parsnip, or blend more pumpkin.

NUTRITIONAL VALUES (APPROXIMATE)

Per serving (without croutons and sour cream): about 90-120 kcal, with about 22g of carbohydrates, 2-3g of protein, and 2g of fat (only from oil). If you add croutons or sour cream, you’ll add a few more calories, but nothing dramatic. This soup is nice because it has a fairly okay glycemic index (the potato raises it a bit, but not much), it’s full of fiber (pumpkin, carrot) and has good vitamins – A, C, a bit of potassium. It’s not filling enough as a main dish for a hearty meal, but as a first course or light dinner, it works even for diets. It’s gluten-free if you don’t add croutons, and dairy-free if you leave it fasting.

HOW TO STORE AND REHEAT

I keep it in the fridge, in a large jar or glass container with a lid, and it lasts about three days without problems. I don’t recommend keeping it longer; pumpkin ferments quickly. When reheating, put it on low heat, possibly with a spoonful of water if it has thickened too much. Don’t microwave it in a plastic bowl; I don’t know why, but it takes on a weird taste. If you added sour cream, stir well when reheating so it doesn’t separate. It can also be frozen, in bags or containers, but when thawing, you need to give it a blitz with the blender to regain its texture. I’ve never had the patience; it rarely makes it to the freezer; it gets eaten too quickly.

The carrot, potato, and pumpkin are cut into cubes, and the onion is left whole. They are boiled for 10-15 minutes until softened. The onion is removed, the water is drained, and the vegetables are mashed. If the mixture is too thick, add some of the water in which the vegetables were boiled. Season with salt, pepper, cinnamon, and ginger, add a bit of olive oil, and bring to a boil.

It is served with croutons and sour cream (if you are not fasting).

 Ingredients: 2 slices of pumpkin, 1 potato, 1 onion, 1 carrot, salt, pepper, cinnamon, ginger, olive oil

 Tags:  pumpkin soup fasting recipes