Roasted Pumpkin Soup
Adapted from CookieandKate.com
Ingredients
- 3 Tablespoons olive oil divided
- 4 lb pumpkin One 4 pound sugar pie pumpkin or other baking pumpkin*
- 1 large onion (yellow) rough chopped
- 4 large garlic cloves (or 6 medium) finely chopped
- 4 cups vegetable broth (32 ounces) low-sodium
- 1/2 teaspoon salt
- 1/2 teaspoon cinnamon
- 1/2 teaspoon nutmeg
- 1/8 teaspoon cloves
- 1 dash cayenne pepper optional
- black pepper a few shakes
- 1/2 cup coconut milk cream, or milk of your choice
- 2 tablespoons maple syrup or honey
- Optional: 1/4 cup roasted pepitas green pumpkin seeds
Instructions
- Preheat oven to 425 degrees F and line a baking sheet with parchment paper or foil for easy cleanup. Carefully cut the pumpkin into 4 equal pieces and scoop out the seeds. You won't need the seeds for this recipe.
- Brush 1 tablespoon olive oil over pumpkin flesh and place the quarters, cut sides down, onto baking sheet. Roast for 35 to 45 minutes, until the orange flesh is easily pierced with a fork. Set aside to cool for a few minutes.
- Meanwhile, heat the remaining 2 tablespoons olive oil in a large pot over medium heat. Add onion and garlic to the pot. Cook, stirring occasionally, until onion is translucent, about 8 to 10 minutes.
- Peel skin off of the cooled pumpkin quarters and discard the skin. Roughly mash the pumpkin flesh with a potato masher.
- Add the pumpkin flesh and vegetable broth to the pot. Stir in the salt, cinnamon, nutmeg, cloves, cayenne pepper (if using) and black pepper. Bring the mixture to a boil, then reduce heat and simmer for about 10 to 15 minutes, to give the flavors time to meld.
- Once the pumpkin mixture is done cooking, stir in the coconut milk and maple syrup. Remove the soup from heat and let it cool slightly. Use an immersion blender, potato masher or regular blender (see note below) to blend the soup until smooth. Taste and adjust as necessary.
- Ladle the soup into bowls. Sprinkle pepitas (optional) or a dusting of cinnamon on top and enjoy!
Video
Notes
You may substitute 2 to 3 cans (15 oz each) of pumpkin puree (not pumpkin pie filling) for the fresh, roasted pumpkin. Just skip steps 1 and 2 and add the canned pumpkin in step 5.
If using a regular blender, work in batches. Transfer some soup into the blender, leaving plenty of extra room for the hot soup to expand. Securely fasten the blender’s lid and use a kitchen towel to protect your hand from escaping steam. Puree the mixture until smooth. Transfer pureed soup to a serving bowl and repeat process.
NUTRITION:
Per serving (1/6 of total). Calories 163; Total Fat 10.5g; Sat Fat 4.1g; Sodium 286mg; Potassium 443mg; Total Carbs 18g; Fiber 2g; Total Sugars 10g; Added Sugar 4g; Protein 2g; Calcium 51mg; Vit A 276% DV; Vit B2 16% DV; Copper 22% DV; Manganese 28% DV
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