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Pumpkin soup puree

12.05.2026


Quick vegan low-calorie squash and carrot soup puree without onion or garlic.

Butternut squash works best. Easiest way to cook this soup is in multicooker.

Use grams to cups / spoons converter and cups / spoons to grams converter if needed.


Macros and calories

100 g P: - g F: - g C: - g - kcal
Batch P: - g F: - g C: - g - kcal

Ingredients

g squash Reset
Squash 500 g
Carrot 250 g
Olive oil 5 g
Salt 4 g
Guar gum 3.5 g
Water 1000 g

Ground paprika 1 tsp
Ground coriander 0.5 tsp
Dried oregano 1 tsp
Ground nutmeg 0.5 tsp

Steps

1. Pour oil into multicooker's bowl and add spices

Turn on "fry" mode so spices release some flavor.

2. Cut carrot into pieces and fry lightly

Stir occasionally.

3. Cut squash into pieces, add to carrot, and fry lightly

Mix everything thoroughly.

4. Add water

Add salt, wait until boiling starts, then switch to "soup" or "cook" mode. Cook until squash becomes soft.

5. Check salt level and add thickener

Add more salt if needed.

Mix gum with small amount of hot water, blend it, then pour slurry into soup while stirring thoroughly.

6. Blend soup

Blend everything until smooth.

7. Done

Serve with small amount of soy sauce and parsley.