6-ingredient pumpkin soup with sage and maple syrup (vegan)
My perfect autumn day includes cuddly socks, a walk by the water with friends and afterwards a delicious pumpkin soup to warm us all up again. As I have been following the same pumpkin soup recipe for the past years, I wanted to try something new this year..
Important for me (as always) was the simplicity and feasibility. Therefore I deliberately limited myself to six ingredients. Although the soup gets by with only a few ingredients, it doesn't taste boring, I promise! The autumnally sweet taste is created by the combination of butternut pumpkin and maple syrup (just BOMBE!); sage gives it a pleasant fresh note.
The only hurdle of this recipe is the time required, but this is probably the case with almost every hearty pumpkin dish, as the pumpkin must first be cooked in the oven until it is soft. Once that's done, the rest is a piece of cake (that's why I love soups: Just put it in the pot, puree it and "Tadaa!" you have created a nutritious, warm and soothing food)
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 an appetizer or main course and is a real taste experience despite its few ingredients. Butternut pumpkin and maple syrup are complemented by onion and garlic. Fresh sage leaves complete the soup by giving it a spicy freshness
Simple pumpkin soup with maple syrup and sage: recipe
Ingredients for 2-3 servings
1 large butternut
squash2 cloves of garlic1
small white onion2
tablespoons of maple syrup (e.g. grade A)
1 handful of fresh sage leavesVegetable broth powderExtras
500 ml water2
tablespoons of olive oilSaltPepper
Tools: Cutting board, knife, blender, spoon, saucepan, small pan
- Cut the pumpkin in half lengthwise and place it in the oven with the seeds, open sides up. Cook at 180 degrees for 40-60 minutes (the cooking time depends on the size of the pumpkin and the capacity of your oven).
- Coarsely dice garlic and onion. Put 2-4 sage leaves aside for later and cut the remaining sage leaves into strips
- Heat some oil in a saucepan. Add the chopped sage leaves, garlic and onions and fry for 10 minutes until the onions turn golden.
- Remove the seeds from the pumpkin halves with a spoon and set aside for later. Then put the flesh of the pumpkin into the pot. After 2-3 minutes add the maple syrup and the water together with the vegetable stock (approx. 3 tsp.). Season well with salt and pepper and let it simmer for 15 minutes
- Finally puree the soup with the blender until creamy.
- Fry the sage leaves and pumpkin seeds in a small pan in a little oil for a few minutes. As a topping, pour over the soup and serve.
Preparation time: approx. 80 minutes | thereof approx. 50 minutes cooking time
Nutrition information per serving: approx. 385 kcal | 55.2 g carbohydrates | 7 g protein | 15.4 g fat
*1 portion corresponds to half of the amount prepared with these quantities
If you would like to discover more recipes or learn more about healthy eating, mindfulness or sustainability, take a look here over.
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