A great way to use those seasonal squash and pumpkins! This is a thick, hearty soup, packed with nutrients and especially fiber!
Pumpkin soup with roasted pumpkin seeds
Just a simple soup you can whip up to take advantage of squash season.
- Prep Time: 45
- Cook Time: 15
- Total Time: 1 hour
- Yield: 4 1x
- Category: Soup
- Method: Stove
Ingredients
Scale
- 1000g fresh pumpkin
- 2 tart apples (mcintosh, cortland, granny smith) cored and chopped
- 4 cups of chicken or vegetable stock
- 2 medium onions, chopped
- 3–4 garlic cloves, finely diced
- half a thumb size of fresh ginger, finely diced or grated
- 4–5 sprigs fresh rosemary (dried is fine as well – 2 tbsp)
- 1 tbsp thyme
- 2 tbsp maple syrup
- 1/2 tsp smoked paprika
- 1/2 tsp cinnamon
- dash of nutmeg
- 1/2 cup 2% milk (light coconut milk can be substituted)
- hot sauce like Sriracha to taste, optional
Instructions
Preheat oven to 400F. Remove seeds from pumpkin, roughly chop into hand-sized pieces, season lightly and roast skin side down for about 45min until easily pierced with a fork. Remove and scrape pumpkin flesh from skin when cool enough to handle. Sautee onion and garlic quickly, add all ingredients other than milk. Bring to a boil, reduce heat and blend well. Add milk and keep warm until serving. Taste and adjust salt and pepper if necessary.
Clean and separate seeds, toss with a small amount of olive oil and seasoning (many different spices can be used, I kept it simple with paprika, salt and Montreal steak spice), bake at 250F until completely dry and very crunchy, about 45-60min.
Nutrition
- Serving Size: 4
- Calories: 273
- Fat: 6.1g
- Saturated Fat: 1.7g
- Carbohydrates: 57.4g
- Fiber: 12.8g
- Protein: 7.1g
Keywords: pumpkin soup salmon rice