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Pumpkin Puree Soup with Apples and Nutmeg

A fragrant, vibrant soup that feels like a warm autumn day! One of my family's very favorite soups — and so healthy, delicious, and velvety. How could it be otherwise, when the star ingredient is the queen of fall: pumpkin!

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Pumpkin puree soup with apples and nutmeg
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Composition / ingredients

Servings:
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 31 % 5 g
Carbohydrates 56 % 9 g
101 kcal
GI: 78 / 0 / 22

Cooking method

Cooking time: 40 min

  1. Step 1:

    Step 1

    Gather the ingredients.

  2. Step 2:

    Step 2

    Peel the pumpkin and cut it into large cubes. Cut the potatoes and carrot into medium cubes.

  3. Step 3:

    Step 3

    Finely chop the onion, garlic, and chili. If children will be eating the soup, leave out the chili.

  4. Step 4:

    Step 4

    Melt the butter in a pot, add the olive oil, and sauté the onion and garlic over low heat until translucent, about 5 minutes. Add the ginger and nutmeg and cook for another couple of minutes.

  5. Step 5:

    Step 5

    Add the carrot and sauté over high heat for 1 minute, then pour in 3 tablespoons of water, bring to a boil, reduce to the lowest heat, cover, and simmer for 10 minutes.

  6. Step 6:

    Step 6

    Add the pumpkin, potatoes, and chili and sauté for about 3 minutes, then add the apple and cook another couple of minutes. Pour in boiling water so it just barely covers the vegetables. Simmer for 30 minutes.

  7. Step 7:

    Step 7

    Remove from the heat.

  8. Step 8:

    Step 8

    Blend until smooth.

  9. Step 9:

    Step 9

    Add the cream and a few drops of lemon juice, season with salt and pepper, and heat until just about to boil — but don't let it boil. Adjust the thickness with the amount of cream.

  10. Step 10:

    Step 10

    Serve the pumpkin puree soup topped with grated hard cheese and fresh herbs and a sprinkle of pumpkin seeds — or add a spoonful of pumpkin seed oil and serve with garlic croutons! Enjoy!

Caloric content of the products possible in the composition of the dish

  • Ripe potatoes - 80  kcal/100g
  • Baked potatoes - 70  kcal/100g
  • Mashed potatoes - 380  kcal/100g
  • Boiled potatoes - 82  kcal/100g
  • Potatoes in uniform - 74  kcal/100g
  • Fried potatoes - 192  kcal/100g
  • Buttermilk - 36  kcal/100g
  • Cream of 20 % fat content - 300  kcal/100g
  • Cream of 10% fat content - 120  kcal/100g
  • Cream - 300  kcal/100g
  • Apples - 47  kcal/100g
  • Dried apples - 210  kcal/100g
  • Canned apple mousse - 61  kcal/100g
  • Pumpkin - 29  kcal/100g
  • Lemon - 16  kcal/100g
  • Lemon zest - 47  kcal/100g
  • Carrots - 33  kcal/100g
  • Dried carrots - 275  kcal/100g
  • Boiled carrots - 25  kcal/100g
  • Garlic - 143  kcal/100g
  • Ginger - 80  kcal/100g
  • Dry ginger - 347  kcal/100g
  • Pickled ginger - 51  kcal/100g
  • Butter 82% - 734  kcal/100g
  • Amateur unsalted butter - 709  kcal/100g
  • Unsalted peasant butter - 661  kcal/100g
  • Peasant salted butter - 652  kcal/100g
  • Melted butter - 869  kcal/100g
  • Hot capsicum - 40  kcal/100g
  • Salt - 0  kcal/100g
  • Onion - 41  kcal/100g
  • Olive oil - 913  kcal/100g
  • Allspice - 263  kcal/100g
  • Nutmeg - 556  kcal/100g

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