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lunchvegetarianEuropean

Carrot-Pumpkin Puree Soup with Poached Egg and Sautéed Spinach

A comforting and nutrient-dense lunch featuring a velvety carrot-pumpkin puree soup topped with a protein-rich poached egg, paired with a quick sautéed spinach side for added fiber and iron.

Carrot-Pumpkin Puree Soup with Poached Egg and Sautéed Spinach

Instructions

1
Prepare Vegetables for Soup
preparation

Peel and roughly chop the carrots and pumpkin into even-sized pieces to ensure uniform cooking. Place them in a large pot.

💡 Cut the vegetables into similar sizes to speed up cooking time and achieve a consistent texture.
2
Start Cooking Soup
simmering

Pour the broth over the chopped vegetables in the pot. Bring to a boil over medium-high heat, then reduce to a low simmer. Cook for 20 minutes at a gentle bubble, or until the vegetables are fork-tender and easily mashed.

💡 Keep the lid slightly ajar to prevent boiling over while allowing steam to escape.
3
Prepare Spinach for Sautéing
preparation

Rinse the spinach thoroughly under cold water to remove any grit. Pat dry with a clean kitchen towel or use a salad spinner to remove excess moisture.

💡 Dry the spinach well to avoid excess water in the pan, which can make it soggy instead of crisp.
4
Blend Soup
blending

Remove the pot from heat. Add butter, nutmeg, salt, and black pepper to the cooked vegetables. Use an immersion blender to puree the mixture directly in the pot until completely smooth and velvety, about 2-3 minutes. Keep warm on low heat.

💡 If you don’t have an immersion blender, carefully transfer the mixture to a countertop blender in batches to avoid splattering.
5
Start Poaching Eggs
poaching

Fill a small saucepan with water and bring to a gentle simmer over medium heat, around 90°C. Add vinegar to the water. Crack one egg into a small cup. Create a gentle swirl in the water with a spoon and carefully slide the egg into the center. Poach for 3 minutes until the white is set but the yolk remains runny. Remove with a slotted spoon and set aside on a paper towel. Repeat for remaining eggs.

💡 Use fresh eggs for poaching as they hold their shape better in the water.
6
Sauté Spinach
sautéing

Heat olive oil in a large skillet over medium heat, around 160°C. Add minced garlic and sauté for 30 seconds until fragrant but not browned. Add spinach in handfuls, stirring constantly for 2-3 minutes until wilted and bright green. Season with salt.

💡 Don’t overcrowd the pan; cook in batches if needed to ensure even wilting without steaming.
Prep Time
10 Min
Cook Time
25 Min
Per Serving
462kcal
Protein11%
Carbs25%
Fat64%
Glycemic Load
14.4 (Medium)
Nutrition Information
PreparedRaw ingredients
Energy461.8 kcal· 23%
Protein10.7 g· 21%
Carbohydrates24.6 g· 8%
Carbs (absorbed)20.5 g· 8%
Dietary Fiber4.1 g· 16%
Fat28.1 g· 40%
Saturated Fat12.1 g· 60%
Monounsaturated Fat10.7 g· 43%
Polyunsaturated Fat3.2 g· 29%
Trans Fat0.53 g· 26%
Cholesterol223 mg· 74%
Sodium710 mg· 36%
Potassium539 mg· 15%
Calcium96 mg· 10%
Magnesium39 mg· 10%
Phosphorus132 mg· 19%
Iron2.1 mg· 15%
Zinc0.80 mg· 8%
Copper0.12 mg· 12%
Selenium13.1 µg· 24%
Iodine4.7 µg· 3%
Vitamin C12.1 mg· 15%
Vitamin A812 µg· 101%
Vitamin D1.2 µg· 6%
Vitamin E4.7 mg· 39%
Vitamin K96 µg· 128%
Vitamin B10.12 mg· 11%
Vitamin B20.23 mg· 16%
Vitamin B60.21 mg· 15%
Vitamin B120.60 µg· 24%
Folate78 µg· 39%
Niacin1.1 mg· 7%
Biotin7.1 µg· 14%
Pantothenic Acid0.96 mg· 16%
Salt Equivalent1.8 g· 30%

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