Creamy pumpkin soup with wholemeal toast
A smooth, gently creamy pumpkin soup served with crisp wholemeal toast.
At a glance
Vegetarian · 12 minutes active preparation · 38 minutes total · meal
Method range: 4–4 servings.
Contains: milk, wheat, gluten. Check individual packaging and cross-contact information; this is not an allergy-safety guarantee.
Estimated per serving
- Energy
- 1389 kJ
- Protein
- 13.6 g
- Carbs
- 44.9 g
- Fat
- 8.7 g
- Iron
- 2.1 mg
- Calcium
- 189.3 mg
- Folate
- 290.5 µg
- Vitamin C
- 20.9 mg
* Partial ingredient data. Additional cooking losses may not be included. Open recipe for all vitamins, minerals and calculation notes.
Ingredients
Nutrition weights for 4 servings. Changing the batch size keeps the per-serving nutrition the same.
- Olive oil15 g
- Brown onion, peeled and chopped150 g
- Garlic, peeled and chopped10 g
- Butternut pumpkin, peeled, deseeded and cubed900 g
- Reduced-salt stock600 g
- Water200 g
- Full-cream milk200 g
- Wholemeal bread, about 8 small slices240 g
- Iodised table salt0.5 g
- Ground black pepper1 g
Method
- Heat the olive oil in a large saucepan over medium heat. Add the onion and cook for 5 minutes until soft but not browned; stir in the garlic for 30 seconds.
- Add the pumpkin, reduced-salt stock, water, iodised salt and black pepper. Bring to a boil, then reduce to a steady simmer, cover loosely and cook for 18–22 minutes until the pumpkin crushes easily against the side of the pan with a spoon.
- Remove from the heat and blend carefully until completely smooth. Stir in the milk, return to low heat and warm gently for 2–3 minutes until steaming; do not let it boil hard.
- Toast the wholemeal bread until crisp. Taste the soup for balance, divide it among four bowls and serve each bowl with toast.
Add optional toppings or substitutions to your saved copy to include them in the calculation.
Nutrition
Macros and selected micronutrients. Open All nutrients for the full nutrient and food-component profile. Availability varies by ingredient. Select a nutrient to see which ingredients supply it.
| Nutrient | Amount | Reference comparison |
|---|---|---|
| 1389 kJCooking estimate incomplete | — | |
| 13.6 gCooking estimate incomplete | — | |
| 8.7 gCooking estimate incomplete | — | |
| 9.5 gCooking estimate incomplete | 38%AI · reported contribution only | |
| 44.9 gCooking estimate incomplete | — | |
| 189 mgCooking estimate incomplete | 19%RDI · reported contribution only | |
| 57 µgCooking estimate incomplete | 38%RDI · reported contribution only | |
| 2.1 mgCooking estimate incomplete | 12%RDI · reported contribution only | |
| 0.20 µgCooking estimate incomplete | 8%RDI · reported contribution only | |
| 291 µgCooking estimate incomplete | 73%RDI · reported contribution only | |
| 20.9 mgCooking estimate incomplete | 46%RDI · reported contribution only |
Estimates from the identified food records, including dated product labels where specified. “Not reported” is unknown; partial totals may be incomplete. Whole-batch amounts are not compared against one person’s daily reference. Per-serving percentages compare one serving with daily RDI/AI targets for Women 31–50 years, not upper limits. Values use foods in their recorded states; additional cooking losses are not modelled unless you select a supported method when editing ingredients.
About this recipe
Editorially reviewed with measured ingredients, practical timings and explicit doneness cues. Ingredient identity evidence does not certify allergen-free manufacture.
MorselMetrics everyday basics · MorselMetrics original recipe content
Original AI-assisted recipe development for MorselMetrics. Editorially reviewed. Nutrition calculated from attributed food-composition sources.
Calculation assumptions & recipe adaptations
Estimated from weighed edible ingredients using existing AFCD/AUSNUT records. All listed ingredients and seasoning are counted; unknown nutrient values remain unknown.
- Olive oil: Whole-recipe edible weight.
- Brown onion, peeled and chopped: Whole-recipe edible weight.
- Garlic, peeled and chopped: Whole-recipe edible weight.
- Butternut pumpkin, peeled, deseeded and cubed: Whole-recipe edible weight.
- Reduced-salt stock: Whole-recipe edible weight.
- Water: Whole-recipe edible weight.
- Full-cream milk: Whole-recipe edible weight.
- Wholemeal bread, about 8 small slices: Whole-recipe edible weight.
- Iodised table salt: Whole-recipe edible weight.
- Ground black pepper: Whole-recipe edible weight.
AFCD attribution, data & methods
Food matches used for nutrition
- Olive oil: Oil, olive
- Brown onion, peeled and chopped: Onion, mature, brown skinned, peeled, raw
- Garlic, peeled and chopped: Garlic, peeled, fresh, raw
- Butternut pumpkin, peeled, deseeded and cubed: Pumpkin, butternut, peeled, fresh, raw
- Reduced-salt stock: Stock, liquid, all flavours, reduced salt, prepared
- Water: Water, tap
- Full-cream milk: Milk, cow, fluid, regular fat (~3.5%)
- Wholemeal bread, about 8 small slices: Bread, from wholemeal flour
- Iodised table salt: Salt, table, iodised
- Ground black pepper: Pepper, black, ground
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