Butternut Pumpkin Soup | Diabetes Friendly recipes

This is a healthy and hearty meal, packed with nutrients. Butternut pumpkin is low in calories but high in nutrients such as vitamin A, vitamin C, magnesium and potassium. This recipe is an easy and delicious way to incorporate butternut pumpkin into your diet.

Recipe Information

Serves: 4
Difficulty: Fairly Easy
Prep time: 15 minutes
Cook time: 20 minutes

Why This Recipe Works for Diabetes

This soup combines butternut pumpkin, potato and leek with herbs and spices for a nourishing, flavourful meal. Pumpkin provides nutrients including vitamin A, while the vegetables also contribute fibre.

Each serving provides 59.6 g of carbohydrates and 11.5 g of fibre. The carbohydrate comes mainly from the pumpkin, potato and soy-linseed bread, so portion size and what you serve alongside the soup are worth considering when planning your meal.

The recipe also provides 16.6 g of protein per serving, making it a satisfying option for lunch or dinner.

Nutritional Highlights

Per serving (approx.):

Ingredients

• 1 teaspoon olive oil
• 200 g leek
• 1 clove garlic
• 1 teaspoon ground cumin
• ½ teaspoon ground coriander
• 1 kg butternut pumpkin
• 300 g potatoes
• 250 mL salt-reduced chicken stock
• 750 mL water
• 2 teaspoons fresh thyme leaves
• 360 g soy-linseed bread

Method

1. Coarsely chop the leek, garlic, pumpkin and potato.
2. Heat the oil in a large saucepan. Cook the leek and garlic until the leek is tender. Add the cumin and ground coriander, stirring constantly until fragrant.
3. Add the pumpkin, potato, stock and water to the saucepan and bring to the boil.
4. Reduce the heat and cover. Simmer for about 20 minutes, or until the vegetables are tender. Allow to cool for 10 minutes.
5. Blend until smooth. Return to the pan and heat through.
6. To serve, sprinkle with chopped fresh thyme and serve with toast.

Diabetes-Friendly Tips

• This recipe provides approximately 59.6 g of carbohydrate per serving, including the soy-linseed bread.
• If you want to adjust the carbohydrate content of your meal, consider the amount of bread served alongside the soup.
• Soy-linseed bread adds fibre and protein to the meal, while also contributing to the total carbohydrate.
• Salt-reduced chicken stock is used in the original recipe, helping keep the sodium content moderate at approximately 377 mg per serving.
• Individual blood glucose responses can vary, so consider how the serving size and accompanying bread fit into your usual diabetes management plan.

1. Can I use vegetable stock instead of chicken stock?
Yes. Vegetable stock can be used if you prefer a vegetarian version. Choose a salt-reduced option if you want to keep the sodium content lower.

2. Can I freeze butternut pumpkin soup?
Yes. Allow the soup to cool before transferring it to suitable airtight containers. Freeze in individual portions for an easy meal later.

3. Can I make the soup without potatoes?
Potatoes are part of the original recipe and contribute to its texture and carbohydrate content. If you change or remove ingredients, the nutritional information will no longer match the original recipe.

4. What can I serve with pumpkin soup?
The original recipe serves the soup with soy-linseed bread and fresh thyme. You could also serve it as part of a meal with a protein source or a side salad.

5. Is pumpkin suitable for people managing diabetes?
Yes. Pumpkin can be included as part of a balanced eating pattern. It still contains carbohydrate, so the amount and the other carbohydrate-containing foods in the meal are worth considering.

Explore our blog for more tips and resources on diabetes management.

Disclaimer: This blog is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your doctor or a qualified health provider with any questions about your condition. If you have a medical emergency, call 911 (US) or 000 (Australia) immediately, or visit your nearest emergency care center.