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Pumpkin soup with roasted pumpkin seeds

A great way to use those seasonal squash and pumpkins! This is a thick, hearty soup, packed with nutrients and especially fiber!

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Pumpkin soup with roasted pumpkin seeds

Just a simple soup you can whip up to take advantage of squash season.

  • Author: Home Cook
  • Prep Time: 45
  • Cook Time: 15
  • Total Time: 1 hour
  • Yield: 4 1x
  • Category: Soup
  • Method: Stove
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Ingredients

  • 1000g fresh pumpkin
  • 2 tart apples (mcintosh, cortland, granny smith) cored and chopped
  • 4 cups of chicken or vegetable stock
  • 2 medium onions, chopped
  • 34 garlic cloves, finely diced
  • half a thumb size of fresh ginger, finely diced or grated
  • 45 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