A creamy and healthy Pumpkin Soup recipe for the healthy vegans and vegetarians

Nutritional Values for the Pumpkin Soup

  • Calories: 241
  • Protein: 9,5 g
  • Fat: 11 g
  • Carbs: 27 g

Ingredients

  • 4 tablespoons olive oil, divided
  • One 4-pound sugar pie pumpkin
  • 1 large yellow onion, chopped
  • ½ teaspoon sea salt
  • 4 large or 6 medium garlic cloves, pressed or minced
  • ½ teaspoon ground cinnamon
  • ⅛ teaspoon cloves
  • ½ teaspoon ground nutmeg
  • Tiny dash of cayenne pepper
  • Freshly ground black pepper
  • 4 cups vegetable broth
  • ½ cup full fat coconut milk or heavy cream
  • 2 tablespoons maple syrup or honey
  • ¼ cup pepitas (green pumpkin seeds)

Instructions

  1. Preheat oven to 425 degrees Fahrenheit and line a baking sheet with parchment paper for easy cleanup. Carefully halve the pumpkin and scoop out the seeds.
  2. Slice each pumpkin halve in half to make quarters. Brush or rub 1 tablespoon olive oil over the flesh of the pumpkin and place the quarters, cut sides down, onto the baking sheet. Roast for 35 minutes or longer, until the orange flesh is easily pierced through with a fork. Set it aside to cool for a few minutes.
  3. Heat the remaining 3 tablespoons olive oil in a large Dutch oven or heavy-bottomed pot over medium heat. Once the oil is shimmering, add onion, garlic and salt to the skillet. Stir to combine. Cook, stirring occasionally, until onion is translucent, about 8 to 10 minutes. In the meantime, peel the pumpkin skin off the pumpkins and discard the skin.
  4. Add the pumpkin flesh, cinnamon, nutmeg, cloves, cayenne pepper, and a few twists of freshly ground black pepper. Use your stirring spoon to break up the pumpkin a bit. Pour in the broth. Bring the mixture to a boil, then reduce heat and simmer for about 15 minutes.
  5. While the soup is cooking, toast the pepitas in a medium skillet over medium-low heat, stirring frequently. Transfer pepitas to a bowl to cool.
  6. 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. Securely fasten the blender’s lid and use a kitchen towel to protect your hand from steam escaping from the top of the blender as you purée the mixture until smooth. Transfer the puréed soup to a serving bowl and repeat with the remaining batches.

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