Make this pumpkin artichoke soup, a creamy, low-fat autumn recipe. Gluten-free, nutrient-dense, and perfect for festive menus.
Ingredients
- 1 lb pumpkin or butternut squash cubed (approx. 500 g)
- ¾ cup whole milk or unsweetened almond milk
- ¾ cup chicken bone broth or vegetable broth
- 2 green onions scallion, sliced
- 1 garlic clove minced
- 1 tbsp Extra Virgin Olive Oil EVOO, plus a few extra drops for sautéing the toppings
- 1 pinch sea salt plus flaky sea salt for finishing
- 1 pinch ground white pepper to taste
- 1 fresh whole artichoke
- ½ tbsp mixed pumpkin seeds pepitas and sunflower seeds
- 1 pinch ground turmeric to boost the vibrant golden color (optional)
Instructions
Sauté the aromatics: Heat 1 tablespoon of EVOO over medium heat in a medium soup pot or Dutch oven. Add the sliced green onion and minced garlic, season with a pinch of sea salt, and sauté until soft and aromatic.
Add the pumpkin: Stir in the cubed pumpkin (either raw or pre-steamed) and toss with the onions and garlic for a couple of minutes to coat.
Simmer: Pour in the broth and milk. Bring the mixture to a gentle boil, then lower the heat, cover, and simmer. Cook for 10 minutes if using pre-steamed pumpkin, or 20 minutes if starting with raw pumpkin cubes, until completely tender.
Season and blend: Season the soup with ground white pepper and additional sea salt to taste. (If you want to intensify the rich orange color, you can stir in a pinch of turmeric here). Using an immersion blender, purée the soup until it is completely smooth and velvety. Tip: Keep a little extra warm broth on hand; if the soup is too thick, stir in a splash until you reach your desired consistency. Be sure to taste and adjust the seasonings if you add more liquid. Cover and set the cream soup aside.
Prep the artichoke: Clean the fresh artichoke by snapping off the tough outer leaves, trimming the stem, and cutting off the top top third. Slice the tender heart into very thin, elegant slices. Prep Tip: If you want to do this step in advance, submerge the sliced artichokes in a bowl of cold water with a squeeze of fresh lemon juice to prevent them from turning brown (oxidizing).
Sauté the toppings: Drain the artichoke slices and pat them thoroughly dry with a paper towel. Heat a few drops of EVOO in a skillet over medium-high heat. Sauté the artichoke slices until they are beautifully golden and crispy. Remove them from the pan, then quickly toss the pumpkin and sunflower seeds into the same skillet for a minute until lightly toasted and fragrant.
Assemble and serve: Ladle the warm, creamy pumpkin soup into deep bowls. Arrange a neat pile of the crispy sautéed artichokes right in the center, and scatter the toasted seeds all around them. Finish with a delicate sprinkle of flaky sea salt for a perfect gourmet touch.
