Суп-пюре из тыквы
Супы • Россия
О продукте Суп-пюре из тыквы
Velvety pureed pumpkin soup with cream and a hint of nutmeg, a modern Russian comfort bowl.
How to Make Суп-пюре из тыквы (Traditional & Healthy Version)
Суп-пюре из тыквы, or Russian pumpkin puree soup, is a beloved classic from Moscow that captures the essence of autumn in every spoonful. Traditionally served in Russian households during the cooler months, this velvety soup combines locally grown pumpkin with aromatic vegetables and herbs, resulting in a comforting, nutritious dish. Its vibrant orange hue and delicate, slightly sweet flavor make it not only visually appealing but also a staple for family gatherings and festive occasions. The origins of Суп-пюре из тыквы are deeply rooted in Russian culinary traditions, where seasonal produce is celebrated. The dish reflects Moscow’s preference for hearty, warming soups that provide nourishment while remaining light and easy to digest. The use of minimal oil and plant-based ingredients ensures that the soup is both health-conscious and calorie-friendly, making it suitable for vegetarian diets. With its simple preparation and wholesome taste, this pumpkin puree soup has earned its place as a favorite among Russians seeking comfort food that doesn’t compromise on nutrition. Perfect for international food enthusiasts, Суп-пюре из тыквы offers a glimpse into Russian culture through its flavors and traditions. Its gentle seasoning allows the natural sweetness of pumpkin to shine, while the addition of herbs and spices adds depth without overwhelming the palate. Whether enjoyed as a light lunch or part of a festive meal, this soup is a testament to Russia’s love for nourishing, home-cooked dishes.
Ingredients(for 1 medium soup bowl (approx. 250ml) per serving)
- 300g Pumpkin (тыква, peeled and diced)
- 1 medium Carrot (морковь, peeled and sliced)
- 1 small Onion (лук, finely chopped)
- 2 cups Vegetable broth (домашний овощной бульон)
- 1 tsp Olive oil (растительное масло)
- 1 clove Garlic (чеснок, minced)
- 1/2 tsp Salt (соль)
- 1/4 tsp Black pepper (черный перец)
- 1 tbsp Fresh dill (укроп, chopped) - optional
- 1 tbsp Low-fat sour cream (сметана, for garnish (optional)) - optional
Instructions
- 1
Heat olive oil in a medium pot over low heat. Add chopped onion and garlic, sauté until translucent and fragrant.
5 minutes
Avoid browning the onion to keep the soup’s flavor gentle.
- 2
Add diced pumpkin and sliced carrot to the pot. Stir gently, allowing the vegetables to absorb the aromatic base.
3 minutes
Cut pumpkin and carrot into small cubes for faster cooking.
- 3
Pour in the vegetable broth. Increase heat to medium, bring to a gentle simmer.
2 minutes
Use homemade broth for richer flavor and fewer additives.
- 4
Season with salt and black pepper. Cover the pot and cook until pumpkin and carrot are tender.
15 minutes
Test doneness by piercing pumpkin with a fork; it should be soft.
Why This Dish is Healthy
This dish is packed with fiber and vitamins, supporting digestive health and boosting immune function. The use of olive oil instead of butter reduces saturated fat, while the absence of heavy cream keeps it light and easy to digest. Its plant-based ingredients make it friendly for vegetarian and vegan diets, and the low-calorie profile is ideal for those seeking healthy, satisfying meals without excess calories.
Суп-пюре из тыквы is naturally low in calories, fat, and sodium, making it an ideal choice for weight management and heart health. Pumpkin is rich in vitamin A, C, and E, offering powerful antioxidants that support vision and immunity. Carrots add beta-carotene, while dill and garlic contribute antibacterial and anti-inflammatory properties. This vegetarian soup provides a balanced ratio of macronutrients with 2g protein, 7g carbs, and 2g fat per serving, making it suitable for most diets.
Pro Tips
- 💡Tip 1: Choose ripe, firm pumpkin for the sweetest flavor and smoothest texture.
- 💡Tip 2: Use fresh dill for authentic Russian aroma; dried dill can be substituted if unavailable.
- 💡Tip 3: Adjust thickness by adding more broth or water until desired consistency is reached.
Storage & Serving
Store in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove, stirring occasionally. For longer storage, freeze in portions and thaw overnight in the fridge before reheating.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 50.0 kcal |
| Protein | 2.0 g |
| Carbohydrates | 7.0 g |
| Total Fat | 2.0 g |
| Fiber | 2.0 g |
