Hokkaido Pumpkin Soup
Enjoy this Hokkaido pumpkin soup as a delicious warming fall lunch or dinner! It's sweet, nutty and fragrant from sage and nutmeg.
Servings: 3 servings
Calories: 283kcal
Equipment
- Dutch oven or soup pot
- Immersion blender or food processor
Ingredients
- 1 tablespoon extra virgin olive oil
- ½ onion white or yellow, diced
- 2 garlic cloves minced
- 1 medium Hokkaido pumpkin seeds removed, diced (about 6 cups)
- 1 medium russet potato peeled, diced
- ¼ teaspoon nutmeg
- 3.5 cups vegetable broth
- 1 tablespoon fresh sage leaves diced
- pinch salt
- pinch black pepper optional
Instructions
- Drizzle olive oil in your soup pot or Dutch oven and cook diced onion for 3-4 minutes, until softened. Stir in the minced garlic.
- Tip in the diced Hokkaido pumpkin, potato and nutmeg. Stir well, and cook for a couple of minutes.
- Pour in the vegetable broth and bring to a boil. Reduce the heat, then cook the pumpkin mixture on a very low simmer for 25 minutes. Stir in the diced sage.
- Use an immersion blender to blend the soup, or transfer batches to a food processor to blend. Season with salt and (optional) black pepper, and ladle into your serving bowls.
Notes
- There's no need to peel the pumpkin as the skin is edible and goes very soft when cooked down.
- Dice the pumpkin and potato into small pieces of roughly the same size for an even cook time.
- While you could use dried sage (reduce to at least a third of the quantity), I recommend to use fresh sage leaves for their delicious fragrant flavor!
- Nutritional information is auto-generated and should be understood to be an estimate.
- pumpkin scores 0 on SIGHI, but is rated as higher on another list. Please follow the advice of your dietician.
- garlic and nutmeg, which score 1. See notes on SIGHI for both.
- vegetable broth will depend upon ingredients used and preparation method.
- black pepper, which scores 2.
- white onion scores 0, but other types of onion score higher.
Nutrition
Calories: 283kcal | Carbohydrates: 58g | Protein: 7g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 23mg | Potassium: 1927mg | Fiber: 9g | Sugar: 12g | Vitamin A: 6198IU | Vitamin C: 62mg | Calcium: 157mg | Iron: 4mg
