Description
This Healthy Halloween Soup is a comforting and nutritious spiced pumpkin and butternut squash soup, perfect for using leftover pumpkins after Halloween. Roasted to bring out natural sweetness and blended into a creamy, warming soup, it’s ideal for a low-calorie, family-friendly meal served with a dollop of creamy Greek yogurt and wholegrain bread.
Ingredients
Main Ingredients
- 2 tbsp extra virgin olive oil
- 1 kg butternut squash (or pumpkin), peeled, seeded, and cut into 3cm chunks
- 1 onion, diced
- 2 garlic cloves, minced
- 4 cm root ginger, grated
- 1 litre vegetable stock (gluten-free if needed)
- 1 tsp ground nutmeg
- Sea salt, to taste
- Black pepper, to taste
- 120 g plain full-fat Greek yogurt (for serving)
Instructions
- Preheat Oven: Preheat your oven to fan forced 180°C (200°C conventional, 400°F, Gas mark 6). Line a baking tray with parchment paper or foil for easy cleanup.
- Prepare Pumpkin or Butternut Squash: Peel the skin off the pumpkin or butternut squash, scoop out the seeds, and cut it into 3 cm chunks. Toss the chunks in 2 tablespoons of extra virgin olive oil to coat evenly.
- Roast Pumpkin: Spread the coated pumpkin pieces on the lined baking tray in a single layer. Roast in the preheated oven for 25 to 30 minutes, or until the pieces begin to brown and soften.
- Simmer Aromatics: While the pumpkin roasts, place the diced onion, minced garlic, and grated ginger in a large pot with the vegetable stock. Bring this mixture to a boil, then reduce the heat and turn it off to wait for the pumpkin to finish roasting.
- Blend Soup: Once the pumpkin is roasted and tender, add it to the pot with the onion, garlic, ginger, and stock. Stir in 1 teaspoon of ground nutmeg. Use a handheld blender to blend everything until smooth and creamy.
- Season and Reheat: Taste the soup and season with sea salt and black pepper to your preference. Reheat gently on low heat until it reaches your desired serving temperature.
- Serve: Ladle the soup into bowls and serve topped with a generous spoonful of plain full-fat Greek yogurt. Optionally, add slices of wholegrain or sourdough bread on the side for a complete meal.
Notes
- Any type of pumpkin can be used if butternut squash is unavailable or out of season.
- Store any leftovers in an airtight container in the refrigerator for up to 3 days; reheat before serving.
- You can batch cook this soup and freeze portions for up to 2 months for quick future meals. Thaw and reheat thoroughly.
- For gluten-free diets, verify that your vegetable stock does not contain gluten or gluten-derived ingredients.
