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Cheap and Easy Vegetarian Recipes: Pumpkin and Potato Soup x 2

Updated on October 5, 2014

Vegetarian recipe: Pumpkin and Potato Soups

Home-made soup never goes out of style so if you are looking for a tasty way to cook pumpkin, try these hearty and healthy soups. I've included two versions, one chunky, one smooth that you might want to try out.

Pumpkins are plentiful in Autumn and if you are going to carve one of more for Halloween you may be wondering what to do with the flesh. Soups are a great way to use it up and you don't even have to be all that careful taking out the flesh since it is going to mashed up anyway in soup.

With their bright orange colour, pumpkins are such cheerful foods to serve it can't help but make you smile. Pumpkins are also very healthy as I've written about in other recipes. They are extremely low in fat so are a great food to eat while on a weight-loss diet. They are high in elements that help to fight against diseases such as cancer, strokes and bowel problems. They are also thought to be good for reducing blood pressure and have plenty of minerals and vitamins including iron, Vitamins A, B, C and E. Click the link above for more detailed information on the health benefits of pumpkins.


Image: 'Baby Pumpkins' photograph by the author of this page AnnMackieMiller. All the images used are my own.

Pumpkin and Potato Soup
Pumpkin and Potato Soup
  • Prep time: 10 min
  • Cook time: 30 min
  • Ready in: 40 min
  • Yields: 4 - equivalent of 200 calories per serving for 94p

Ingredients for a chunky pumpkin and potato soup

  • 2 tablespoons olive oil
  • 1 onion, cleaned and diced
  • 2 cloves of garlic, crushed
  • 2 potatoes, clean the skin but leave it on, cut into large chunks
  • 400 gr pumpkin, skinned and chopped into large chunks
  • 1 handful sweetcorn kernals
  • 1 handful garden peas
  • 1 teaspoon dried herbs
  • 1 litre vegetable stock (broth)
  • black pepper and salt to taste

Instructions

  1. Heat the oil in a large pan.
  2. Fry the onion until it is soft and translucent.
  3. Add the crushed garlic and dried herbs and cook for 1 minute only.
  4. Add the chunks of pumpkin and potato - and coat completely with the onion/herb mix.
  5. Cook for 5 minutes making sure it does not stick to the bottom.
  6. Add stock, peas and sweetcorn kernals, black pepper.
  7. Bring it to the boil
  8. Reduce the heat and simmer for 35 minutes until the vegetables are soft.
  9. Serve with crusty bread.
5 stars from 1 rating of How to make Pumpkin and Potato Soup

Nutritional values and cost for chunky pumpkin soup: PER SERVING

ingredients
calories
fat
protein
cost
pumpkin
30
0.1g
1.2g
17p
potato
100
0.3g
1.5g
25p
onion
7
0
1g
10p
garlic
3
0
2g
5p
sweetcorn
30
0.5g
2.1g
10p
garden peas
21
0.3g
1.7g
13p
stock
10
0.6g
0.5g
14p
 
201
1.8G
9.5g
94p

Take a minute to take the poll

Which do you prefer - a chunky soup or a smooth soup

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Soup pot - A pot that will last a lifetime

Calphalon Unison Nonstick 4-Quart Soup Pot with Lid
Calphalon Unison Nonstick 4-Quart Soup Pot with Lid

This non-stick pot is ideal for making soups and stocks that need to simmer for a long time. It has a heavy-gauge bottom which spreads the heat most efficiently. Dishwasher safe and can be used on the stove or in the oven. Glass domed top so it is easy to watch the cooking.

 

Pumpkins

pumpkins
pumpkins | Source

Preparation and Cooking Time

Preparation time = 10 minutes

Cooking time = 40 minutes

Serves = 4 people

Calories = 150 per serving

Cost = 71p per serving

Ingredients for a smooth pumpkin and potato soup

  1. 2 tablespoon of olive or vegetable oil - I actually prefer a vegetable oil because it is lighter.
  2. 1 onion - cleaned and diced into small pieces.
  3. 1 small pumpkin or squash - cleaned and diced into small cubes. - The smaller the cubes are, the quicker they will cook.
  4. 2 potatoes - peeled and diced into small cubes. The potatoes add flavour but also help to thicken the soup.
  5. 2 cloves of garlic - crushed
  6. 1 teaspoon mixed dried herbs.
  7. 1 and half litres of vegetable stock.
  8. Salt and pepper to taste - I find the salt in Knorr Vegetable Stock Cubes enough so don't add more but I do like pepper.

Pumpkin Soup

Pumpkin Soup
Pumpkin Soup | Source

How to make a silky smooth pumpkin and potato soup

  1. Heat the oil in a soup pan.
  2. When it is hot enough - you can test it by putting one of two pieces of diced onion in the pan and waiting until they start to sizzle. Then add all the onions and cook until they are soft and transparent.
  3. Add the garlic and herbs and cook for only one minute taking care not to allow the garlic to burn.
  4. Add pumpkin and potato cubes and stir well to coat with oil and onion mixture.
  5. Put a lid on and 'sweat' the vegetables for around 5 minutes.
  6. Add the stock and seasoning.
  7. Bring to the boil.
  8. Reduce the heat and simmer for 30 minute or until the vegetables are soft.
  9. Remove from the heat and blend with a hand blender (stick blender) until it is a smooth consistency.
  10. Garnish with parsley and serve with crusty bread.

Nutritional value and cost of silky smooth pumpkin soup: PER PORTION

ingredients
calories
fat
protein
cost
pumpkin
30
0.1g
1.2g
17p
potato
100
0.3g
1.5g
25p
onion
7
0
1g
10p
garlic
3
0
2g
5p
stock
10
0.6g
2g
14p
 
150
1g
3.1g
71p

Shopping for a hand blender in the UK

Simple and cheap hand blender
Simple and cheap hand blender | Source

Where to get your own stick blender

Cuisinart CSB-75BC Smart Stick  200 Watt 2 Speed Hand Blender, Brushed Chrome
Cuisinart CSB-75BC Smart Stick 200 Watt 2 Speed Hand Blender, Brushed Chrome

Every kitchen should have one! This simple gadget saves time and energy and does so with the minimum of fuss. It is portable and versatile, just lift it out of the drawer, plug it in beside your cooker and blitz your soup in a minute. I wouldn't be without mine.

 

I confess to being a 'soup addict'. It is so versatile and you can create some wonderful combinations. Granted, not all of my combinations have been successful but that doesn't stop me trying them out. What are your favourite soup combinations? Anything usual you use to make soup? Let me know in the comment box below.


© 2011 Ann

What soup combinations do you enjoy?

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    • profile image

      Terrie_Schultz 5 years ago

      This sounds wonderful!

    • Brite-Ideas profile image

      Barbara Tremblay Cipak 5 years ago from Toronto, Canada

      your soup sounds very good

    • JohnMichael2 profile image

      JohnMichael2 5 years ago

      sounds like something to try

    • emmaklarkins profile image

      emmaklarkins 5 years ago

      Interesting combination! Never thought of potatoes and pumpkins together!