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Thick mashed soup with pumpkin zucchini and potatoes

Creamy Pumpkin, Zucchini, and Potato Soup

A tasty, wholesome dish for grown-ups and kids alike! This thick puréed soup of pumpkin, zucchini, and potato fits almost any dietary restriction. It's rich, filling, light, and good for you — gentle enough for kids and older folks.

Snezhana

Recipe author

Thick mashed soup with pumpkin zucchini and potatoes

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Composition / ingredients

Servings:

Potatoes

Carrot

Onion

Garlic

Pumpkin

100

Zucchini

150

Salt

Ground black pepper

Nutmeg

Sour cream (for serving)

Translation table of volumetric measures

Nutrients and energy value of the composition of the recipe

By weight of the composition:

Proteins 13 % 2 g

Fats 13 % 2 g

Carbohydrates 73 % 11 g

61 kcal

GI: 91 / 0 / 9

Cooking method

Step 1:

Gather the ingredients for this puréed vegetable soup. Feel free to swap the vegetables based on taste and what you have on hand. For a lighter, lower-calorie version, lean on the zucchini and leave out the potatoes; for an everyday meal, keep the potatoes in — they make it filling and satisfying even without any meat. Wash, peel, and dice the potatoes so they cook faster.
Step 2:

Wash, peel, and cut the carrot into large chunks or rounds. Peel the onion and quarter it.
Step 3:

Wash the zucchini. If the skin is tough, peel it and scoop out the seeds; dice the flesh. A young zucchini can be cut up skin and all.
Step 4:

For extra flavor — and an even healthier soup — add a piece of fresh pumpkin. A clove of garlic adds aroma, too.
Step 5:

Put the potatoes and carrot in a pot, cover with water, and set over the heat. Once it boils, lower the heat to medium and cook the vegetables for about 10 minutes. Then add the rest — onion, zucchini, and pumpkin. These cook faster, and to keep more of their vitamins it's best not to overcook them, so don't add them at the same time as the potatoes.
Step 6:

Cook over medium heat for about 15 more minutes. Add salt, ground black pepper, a pinch of nutmeg, and minced garlic to taste. Stir and cook a couple more minutes, then turn off the heat. Drain off some of the broth and blend the vegetables with the remaining broth until smooth.
Step 7:

If the soup is too thick, stir in a little of the reserved broth. Return it to the heat, bring to a boil while stirring, then turn off the heat. The soup is ready. Serve it with sour cream and croutons if you like. Enjoy!

Puréed soup is a popular choice in daycares and schools. For one thing, a lot of kids don't like certain vegetables and pick them out of the bowl — blending makes that impossible, and they often can't even tell which vegetables are in there by taste. For another, puréed soups are easy to digest, which is why they show up on hospital menus for people with stomach and digestive issues, and on diet plans too.