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Article: 6-ingredient pumpkin soup with sage and maple syrup (vegan)

6-Zutaten Kürbissuppe mit Salbei und Ahornsirup (vegan) | paigh | Fair & gemütlich

6-ingredient pumpkin soup with sage and maple syrup (vegan)

My perfect fall day includes cozy socks, a walk by the water with friends and then a delicious pumpkin soup to warm us all up. Since I've always stuck to the same pumpkin soup recipe for the last few years, I wanted to try something new again this year...

What was important to me (as always) was simplicity and feasibility. That's why I deliberately limited myself to six ingredients. Even though the soup only has a few components, it doesn't taste boring, we promise! The autumnal, sweet taste is created by the combination of butternut squash and maple syrup (simply BOMB!); Sage gives the whole thing a pleasantly fresh note.

The only hurdle with this recipe is the time involved, but that's a problem with almost every savory pumpkin dish, as the pumpkin must first be cooked in the oven until it's tender. Once you've done that, the rest is child's play (that's why I love soups: just put it in the pot, puree it, and "Tadaa!" you've created a nutritious, warm and soothing dish). 

The dish is topped at the end with roasted pumpkin seeds and sage leaves, which round off the soup and give it an aromatic crunch. 

This sweet and sour pumpkin soup is suitable as a starter or main course and, despite its few ingredients, is a real taste experience. Butternut squash and maple syrup are complemented by onion and garlic. Fresh sage leaves complete the soup by giving it a spicy freshness. 

Let’s cook!

Simple pumpkin soup with maple syrup and sage: recipe

Ingredients for 2-3 servings 

1 large butternut squash
2 cloves of garlic
1 small white onion
2 THE Ahornsirup (z.B. Grade A)
1 handful of fresh sage leaves
Vegetable broth powder

500 ml water
2 tbsp olive oil

Tools: cutting board, knife, blender, spoon, saucepan, small pan

Zutaten für ein Kürbissuppe Rezept
  1. Halve the pumpkin lengthwise and place it in the oven with the open sides facing up along with the seeds. Cook at 180 degrees for 40-60 minutes (the cooking time depends on the size of the pumpkin and the capacity of your oven).
  2. Roughly dice the garlic and onion. Set aside 2-4 sage leaves for later and cut the remaining sage leaves into strips. 
  3. Heat some oil in a pot. Add the chopped sage leaves, garlic, and onions and fry for 10 minutes until the onions turn golden brown.
  4. Remove the seeds from the pumpkin halves with a spoon and set aside for later. Then add the pumpkin flesh to the pot. After 2-3 minutes, add the maple syrup and the water and vegetable broth (approx. 3 teaspoons). Salt and pepper well and let the whole thing simmer for 15 minutes. 
  5. Finally, puree the soup with the hand blender until creamy.
  6. Fry the sage leaves and pumpkin seeds that have been set aside in a little oil in a small pan for a few minutes. Pour over the soup as a topping and serve.

Preparation time: approx. 80 minutes | about 50 minutes cooking time

Nutritional information per serving: approx. 385 kcal | 55.2 g carbohydrates | 7 g protein | 15.4 g fat 
*1 serving corresponds to half of what was prepared with these quantities


If you would like to discover more recipes or find out more about the topics of healthy eating, mindfulness or sustainability, take a look here over.

Teller mit Kürbissuppe Detailansicht

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