Creamy Pumpkin and Garlic Yoghurt Soup recipe

Name: Creamy Pumpkin and Garlic Yoghurt Soup
Total time: 40 min
Yield: 4 servings
Cuisine: British
Ingredients: 800g Pumpkin; 2 tbsp Olive Oil; 700ml Water; 250ml Milk; 150g Garlic Yoghurt; 2 tbsp Yoghurt; 1 tsp Salt; 1/2 tsp Black Pepper

A silky, gently spiced pumpkin soup finished with tangy garlic yoghurt for a fresh, creamy lift. It is comforting, light, and perfect as a cosy starter or simple lunch.

40 min · Easy · British Jump to method

Ingredients

4 servings

800g Pumpkin
2 tbsp Olive Oil
700ml Water
250ml Milk
150g Garlic Yoghurt
2 tbsp Yoghurt
1 tsp Salt
1/2 tsp Black Pepper

Nutrition	Per serving
Calories	146 kcal
Protein	6 g
Carbohydrates	13.5 g
Fat	7.6 g
Saturated fat	2.1 g
Fibre	2.8 g
Sugar	8.8 g
Sodium	625 mg

Why this works

A moderately light, vegetable-based soup with some saturated fat from dairy and a fairly high sodium level from the added salt and yoghurt.

Beta-carotene from pumpkin. Pumpkin provides carotenoids, which support eye health and add antioxidant value.

Calcium and protein from dairy. Milk and yoghurt contribute calcium plus a modest amount of protein for bone and muscle support.

Sodium caution. 1 tsp of added salt makes this soup relatively high in sodium per serving, which may be less suitable for blood pressure management.

Method

Peel and deseed the pumpkin, then cut the flesh into roughly 2 cm pieces.
Heat the olive oil in a large pan over a medium heat. Add the pumpkin and cook for 5 minutes, stirring now and then, until it starts to take on a little colour.
Pour in enough water to just cover the pumpkin, bring to a simmer, then cover and cook for 20 minutes, or until very soft.
Blend the soup until smooth using a stick blender, then return to a low heat.
Stir in the milk and warm gently without boiling. Season to taste with salt and black pepper if using.
Ladle into bowls and spoon the garlic yoghurt on top. Swirl through the plain yoghurt if you want a lighter, more cooling finish.

Make it even more fancy

Creamy Pumpkin and Parmesan Soup

with parmesan

35 min · A silky, comforting soup with sweet roasted pumpkin lifted by savoury Parmesan and a little tang from yoghurt. Ideal for a light lunch or cosy supper.