Pumpkin, saffron & orange soup with caramelised pumpkin seeds

Name: Pumpkin, saffron & orange soup with caramelised pumpkin seeds
Cuisine: European
Ingredients: 2 tbsp olive oil; 1 large onion, finely diced; 550g pumpkin flesh, cut into 2cm cubes; 2 medium carrots, thinly sliced; 1 tsp saffron fronds; 1 litre water or vegetable stock; 2 tsp grated orange zest; 6 tbsp crème fraîche; Salt and white pepper; 1 tbsp sunflower oil; 60g pumpkin seeds; 1 tbsp golden (or maple syrup) syrup; ½ tbsp soft brown sugar; ½ tsp salt; 1 pinch ground black pepper; 1 big pinch cayenne pepper

4 steps

Updated at: Thu, 17 Aug 2023 12:07:42 GMT

Nutrition balance score

Good

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories220.4 kcal (11%)

Total Fat17.6 g (25%)

Carbs13 g (5%)

Sugars7.5 g (8%)

Protein4.6 g (9%)

Sodium344.8 mg (17%)

Fiber1.9 g (7%)

% Daily Values based on a 2,000 calorie diet

Ingredients

6 servings

2 Tbspolive oil

1onion

large, finely diced

550gpumpkin flesh

cut into 2cm cubes

2carrots

medium, thinly sliced

1 tspsaffron fronds

1 litrewater

or vegetable stock

2 tsporange zest

grated

6 Tbspcrème fraîche

salt

white pepper

For the pumpkin seeds

1 Tbspsunflower oil

60gpumpkin seeds

1 Tbspgolden syrup

or maple syrup

½ Tbspsoft brown sugar

½ tspsalt

1 pinchground black pepper

1 pinchcayenne pepper

big

Instructions

Step 1

First prepare the seeds. Preheat the oven to 180C/350F/gas mark 4. Line an oven tray with greaseproof paper and brush with sunflower oil. Put the pumpkin seeds in a bowl with all the other ingredients, spread over the tray and bake for 12-15 minutes, stirring a few times, until a nice, golden colour. Leave to cool down.

Step 2

Heat the oil in a heavy-based saucepan, add the onion, season and sauté over high heat for a minute, stirring all the time. Reduce the heat to low and cook for 10-12 minutes, stirring occasionally, until soft, sweet and golden brown, but not very dark.

Step 3

Add the pumpkin, carrot and saffron, pour in water or stock to cover the vegetables and bring to a boil. Lower the heat, cover and simmer for 15 minutes, until the pumpkin and carrots are almost tender. Add the orange zest and simmer for five minutes longer. When the vegetables are thoroughly cooked, blitz the soup with a hand blender or liquidiser - you want it with a bit of texture, not too smooth. Add extra water or stock if it is too thick. Season to taste.

Step 4

Serve in shallow bowls with a dollop of crème fraîche and a sprinkling of the caramelised seeds.

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