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How to Make Pumpkin Soup
This roasted pumpkin soup is a delicious and easy recipe that the whole family will love. Simple to make and packed with veggies for a healthy vegan meal.
Prep Time
15 mins
Cook Time
1 hr
Total Time
1 hr 15 mins
Servings: 4 servings
Calories: 235 kcal
Course:
Soup
Cuisine:
American
Ingredients
- 1 3-4 pound sugar pie pumpkin
- 2 tablespoons olive oil divided
- 1 teaspoon salt plus more to taste
- freshly ground black pepper to taste
- 1 medium yellow onion chopped
- 2 celery stalks chopped
- 3 carrots peeled and chopped
- 4 garlic cloves sliced
- 2 tablespoons fresh sage finely chopped, plus leaves for garnish
- ½ teaspoon cinnamon
- ⅛ teaspoon cayenne pepper
- 4 cups low sodium vegetable broth
- 2 tablespoons maple syrup
- 1 teaspoon apple cider vinegar
Instructions
- Preheat oven to 425°F and line a baking sheet with parchment paper.
- Halve the pumpkin and scoop out the seeds. Remove any flesh from the seeds and discard but save the seeds for roasting, if desired.
- Rub 1 tablespoon olive oil over the flesh of the pumpkin and season all over with salt. Place the halves cut side down on the prepared baking sheet and roast until knife tender, 35-40 minutes. Set aside to cool.
- Heat the remaining 1 tablespoon olive oil in a large heavy-bottomed pot over medium heat. Add onion, carrots, celery, and garlic to the pot. Stir to combine and season with salt and pepper. Cook, stirring occasionally, until onion is translucent and vegetables are softened, about 10 to 12 minutes.
- Once the pumpkin is cool enough to handle, scoop out the flesh and discard the skin.
- Add the pumpkin flesh, sage, cinnamon, cayenne pepper, and black pepper and mix to combine. Pour in the broth. Bring the mixture to a boil, then reduce heat to a gentle simmer. Cook until flavors have blended and all vegetables are extremely soft, 15 minutes.
- Stir in the maple syrup and apple cider vinegar and season to taste with salt and pepper. Use an immersion blender to blend the soup directly in the pot, or transfer the soup to a high speed blender and work in batches to purée.
- Serve the puréed soup with toasted pumpkin seeds and fresh sage, if desired.
Cup of Yum
Notes
Nutrition Information
Calories
235kcal
(12%)
Carbohydrates
41g
(14%)
Protein
6g
(12%)
Fat
8g
(12%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
5g
Sodium
635mg
(26%)
Potassium
1447mg
(41%)
Fiber
5g
(20%)
Sugar
20g
(40%)
Vitamin A
36721IU
(734%)
Vitamin C
37mg
(41%)
Calcium
140mg
(14%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 235
% Daily Value*
| Calories | 235kcal | 12% |
| Carbohydrates | 41g | 14% |
| Protein | 6g | 12% |
| Fat | 8g | 12% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 5g | 25% |
| Sodium | 635mg | 26% |
| Potassium | 1447mg | 31% |
| Fiber | 5g | 20% |
| Sugar | 20g | 40% |
| Vitamin A | 36721IU | 734% |
| Vitamin C | 37mg | 41% |
| Calcium | 140mg | 14% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.