By helenalaura.com
Easy Pumpkin Soup with Feta and Olives
Instructions
Prep:15minCook:25min
A silky, naturally creamy pumpkin soup made with fresh pumpkin, carrot, and bell pepper, finished with marinated feta, olive oil, and crunchy seeds.
Updated at: Tue, 10 Nov 2026 20:08:46 GMT
Nutrition balance score
Good
Glycemic Index
53
Low
Glycemic Load
11
Moderate
Nutrition per serving
Calories243.6 kcal (12%)
Total Fat17.2 g (25%)
Carbs18.7 g (7%)
Sugars8.9 g (10%)
Protein6.7 g (13%)
Sodium865.5 mg (43%)
Fiber3.3 g (12%)
% Daily Values based on a 2,000 calorie diet
Ingredients
4 servings
1yellow onion
medium, finely chopped
2 Tbspextra virgin olive oil
2garlic cloves
minced
2 tspfresh ginger
finely grated, optional
2 lbpumpkin
or butternut squash, peeled, seeded, and cut into 3/4-inch, 2 cm cubes
2carrots
medium, peeled and cubed
1red bell pepper
large, or yellow, seeded and chopped
4 cupswater
hot, plus more to thin if needed
1chicken bouillon cube
or vegetable, organic if possible
3 Tbspfresh parsley
chopped
1tomato
medium ripe, peeled and chopped, optional
salt
black pepper
to taste
½ cupmarinated feta cubes and olives
jarred, with garlic and /or herbs
1 Tbspextra virgin olive oil
or oil from the feta jar, for drizzling
2 Tbspmixed seeds
pumpkin, sunflower etc
Instructions
View on helenalaura.com
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