Creamy Roasted Vegan Pumpkin Soup Recipe
User Reviews
5.0
21 reviews
Excellent
-
Prep Time
10 mins
-
Cook Time
1 hr
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Total Time
1 hr 10 mins
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Servings
4 people
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Calories
167 kcal
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Course
Main Course, Appetizer
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Cuisine
American
Creamy Roasted Vegan Pumpkin Soup Recipe
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Velvety, comforting, super easy yet delicious. This Creamy Roasted Vegan Pumpkin Soup is one of the best soup recipes to make during the crisp, cool autumn months. And it is a great way to use up the flesh from carved pumpkins around Halloween.
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Ingredients
- 2-3 tablespoon olive oil
- 1 kg pumpkin or butternut squash (flesh only, peeled, deseeded and cut in chunks)
- 1 large onion (cut in chunks)
- 3 cloves garlic (peeled and roughly chopped)
- 1 red pepper (sweet Romano pepper or bell pepper)
- 5 stalk fresh thyme
- 1 teaspoon salt
- ¼ teaspoon freshly ground black pepper
- 900 ml vegetable stock or water (use chicken stock for non vegetarian option)
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Instructions
- Preheat the oven to 200° C (390° F).
- Peel, deseed and cut the pumpkin and place them on a baking tray.
- Deseed the red pepper, cut it into chunks, and add them to the tray along with chunky cut onion, garlic, and thyme.
- Drizzle the vegetables with olive oil and rub them gently until all covered with oil.
- Place the tray in the oven and roast the vegetables for 35 to 40 minutes or until the pumpkin pieces are soft and slightly browned.
- When the pumpkin is cooked and slightly caramelized, remove the tray from the oven, discard the thyme stalks and place the vegetables into your Thermomix bowl.
- Add salt, pepper, and stock or water, and cook 15 minutes/100°C/speed1.
- Blend 1 min/speed 5-10, increasing the speed gradually.
- Alternatively, transfer them to a Dutch oven along with the stock and the seasoning. Cook for another 10 minutes and then blitz it using a hand blender or a liquidizer.
- Check the seasoning and adjust the hot to your taste before serving. Serve hot or at room temperature.
Equipments used:
Notes
- This roasted pumpkin soup recipe is low calorie (only 167 calories per portion!), low fat, and packed with vitamins and nutrients. It is rich in vitamin A which helps in improving the eyes.
- Choose a sweet and flavorful pumpkin variety for the best taste. Sugar pumpkins or butternut squash work well.
- If you want to make this soup in a pan or dutch oven, after roasting the vegetables, transfer them to a dutch oven along with the stock and the seasoning. Cook for another 10 minutes and then blitz it using a hand blender or a liquidizer.
- Roasting the pumpkin and red pepper is necessary as it brings out their sweet flavor.
- It is a great way to use up the flesh from carved pumpkins around Halloween.
Nutrition Information
Show Details
Calories
167kcal
(8%)
Carbohydrates
25g
(8%)
Protein
3g
(6%)
Fat
7g
(11%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
5g
Sodium
1487mg
(62%)
Potassium
984mg
(28%)
Fiber
3g
(12%)
Sugar
12g
(24%)
Vitamin A
22754IU
(455%)
Vitamin C
66mg
(73%)
Calcium
73mg
(7%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 4people
Amount Per Serving
Calories 167 kcal
% Daily Value*
| Calories | 167kcal | 8% |
| Carbohydrates | 25g | 8% |
| Protein | 3g | 6% |
| Fat | 7g | 11% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 5g | 25% |
| Sodium | 1487mg | 62% |
| Potassium | 984mg | 21% |
| Fiber | 3g | 12% |
| Sugar | 12g | 24% |
| Vitamin A | 22754IU | 455% |
| Vitamin C | 66mg | 73% |
| Calcium | 73mg | 7% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
21 reviews
Excellent
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