Pumpkin soup with ginger and wholemeal bread

Pumpkin soup with ginger – a deliciously warming choice for any weather.

When it's chilly outside, there's nothing better than a warming meal. Our pumpkin soup with ginger provides cozy warmth from the inside - whether it's raining, snowing or the sun is shining. A treat for any time of year!

person 2 Persons

clock 30 Minutes

Ingredients for two persons

• 1 tbsp olive oil

• 30 g onion (or shallot), roughly chopped

• 500 g pumpkin (e.g. Sweet Mama), diced

• 1 tsp turmeric

• 6 g ginger, finely grated

• 7,5 dl vegetable stock

• Salt, pepper, to taste

• 20 g pumpkin seeds, roasted

• 140 g wholemeal bread

Preparation

Heat the oil in a pan.

Sauté the onion and pumpkin, add the turmeric and ginger and cook briefly (only briefly, otherwise there is too great a risk of the turmeric burning).

Now pour in the stock and bring to the boil. Simmer over a medium heat for approx. 15 mins. and then puree and season. Sprinkle the roasted pumpkin seeds over the soup.

Serve with fresh wholemeal bread.

Nutrition values*

This recipe contains 350 kcal, 13g protein, 44g carbohydrates and 11g fat per person.

Tips and tricks

• In many pumpkin soup recipes, other vegetables such as carrots, tomatoes or leeks, potatoes or sweet potatoes are added, as well as coconut milk or cream. Most of the ingredients increase the calorie content and sometimes the carbohydrate content, but tend to weaken the pumpkin flavor. For this reason, we have selected a recipe without many unnecessary ingredients! With a good blender, this soup also becomes very creamy and doesn't need any additional binding agents.

• There are many varieties of pumpkin, well over 100 different ones. Not all of them by any means, but many are also suitable for soups. Sweet Mama, Blue Kuri (contains significantly more carbohydrates) and Blue Hubbard, among others, have a fine texture, are not watery and help to thicken dishes. Ideal for soup or to thicken a delicious curry. These varieties are not available everywhere, often only directly from the producer. But of course the soup also works wonderfully with one of the common varieties from the supermarket. Mixing different pumpkin varieties is also recommended and is often practiced by restaurants that are familiar with pumpkins.

Diabetes Management

In your CamAPS FX App, the mobile application for controlling your myLoop, enter 44 grams of carbohydrates in the bolus calculator. If you are not yet working with the myLoop, enter the corresponding bolus for 44 grams of carbohydrates.

Good to know

This meal is not fully balanced as it lacks a protein component. A little cheese or cream cheese would round off the dish.

The recipe makes a large amount of pumpkin soup. If you are used to smaller portions, you can keep the rest in the fridge for the next day or freeze it.

As there are many different types of pumpkin, it is worth asking which one was used. For example, the Orange Knirps contains around 4.5 g of carbohydrates per 100 g, the Blue Kuri contains 12.6 g and the Kabocha can even contain over 20 g of carbohydrates per 100 g. If you enjoy 2-3 dl of pumpkin soup as an appetizer, you may notice very different effects on your blood sugar, depending on the variety.

However, it is difficult to find reliable information on the carbohydrate content of pumpkins, as this also depends on the degree of ripeness. It is also worth asking about the ingredients in pumpkin soup, as it is often thickened with potatoes or even flour.

Pumpkins generally contain a lot of fiber, which causes blood sugar levels to rise slowly. They also provide valuable nutrients such as vitamin A, some iron and protein.