0 from 45 votes
Easy Roasted Pumpkin Soup
Easy vegetarian pumpkin soup is wholesome, nutritious, easy to make, and so delicious. Perfect for the whole family to enjoy.
Prep Time
15 mins
Cook Time
15 mins
Total Time
55 mins
Servings: 4
Calories: 184 kcal
Course:
Side Dish , Soup
Cuisine:
American
Ingredients
- 2½ pounds pumpkin or butternut squash halved and seeded
- 4-5 garlic cloves unpeeled
- Avocado oil spray
- 1 sweet onion peeled and diced
- 2 Large carrots peeled and chopped
- 2 celery stalks chopped
- 1 tablespoon smoked paprika
- 1 tablespoon olive oil
- kosher salt and pepper, to taste
- 3 Cups Homemade or store-bought low-sodium veggie broth
Optional
- plain yogurt, pumpkin seeds, sliced scallions, fresh chopped herbs
Instructions
- Preheat your oven to 400F and line a large rimmed baking sheet with parchment paper.
- Peel and cut the pumpkin into 2-inch pieces and place them into the prepared baking tray, together with the garlic cloves.
- Season with salt and pepper, and lightly spray with avocado oil to coat, then spread into a single layer.
- Place the tray on the middle rack of the oven, and roast until pumpkin is fork-tender, about 30 minutes.
- Meanwhile, prep the remaining veggies. Heat oil in a medium saucepan over medium heat. Add onion, carrots, and celery and sauté until softens, about 5-6 minutes, stirring occasionally.
- Add in the smoked paprika, roasted pumpkin, and garlic (pop it out from the skins). Pour in the broth and bring to a boil, then continue to cook for a couple of minutes or so.
- Take it off the heat, and puree with an immersion blender until smooth.
- Season with salt and pepper to taste and garnish with desired toppings. Enjoy!
Cup of Yum
Notes
- Servings: Makes 4-5 decent-sized bowls
- You may use avocado oil in place of olive oil.
- I do prefer you use fresh pumpkins instead of canned.
Nutrition Information
Calories
184kcal
(9%)
Carbohydrates
32g
(11%)
Protein
8g
(16%)
Fat
5g
(8%)
Saturated Fat
1g
(5%)
Sodium
91mg
(4%)
Potassium
1382mg
(39%)
Fiber
4g
(16%)
Sugar
14g
(28%)
Vitamin A
31010IU
(620%)
Vitamin C
33mg
(37%)
Calcium
104mg
(10%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 184
% Daily Value*
| Calories | 184kcal | 9% |
| Carbohydrates | 32g | 11% |
| Protein | 8g | 16% |
| Fat | 5g | 8% |
| Saturated Fat | 1g | 5% |
| Sodium | 91mg | 4% |
| Potassium | 1382mg | 29% |
| Fiber | 4g | 16% |
| Sugar | 14g | 28% |
| Vitamin A | 31010IU | 620% |
| Vitamin C | 33mg | 37% |
| Calcium | 104mg | 10% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.