0 from 12 votes
Roasted Pumpkin Soup
Comforting roasted pumpkin soup spiced with a blend of spices, ginger and garlic.
Prep Time
10 mins
Cook Time
10 mins
Total Time
1 hr
Servings: 4 people
Calories: 121 kcal
Course:
Main Course
Cuisine:
American
Ingredients
- 1 medium-size sugar pumpkin
- 1 onion
- 2 carrrots
- 4 garlic cloves
- 1 inch piece fresh ginger
- ½ teaspoon cinnamon
- ½ teaspoon nutmeg
- ¼ teaspoon Turmeric
- ½ teaspoon black pepper
- Seeds from 2 cardamom pod
- 1 litre vegetable stock
- ¼ cup pumpkin and sunflower seeds
- coconut milk optional
Instructions
- Preheat the oven to 180C.
- Cut the pumpkin in half and scoop out the seeds. Place the pumpkin on a baking tray and bake for about 30-40 minutes or until the inside is soft enough that you can easily scoop the flesh out using a spoon.
- Leave aside to cool. When cooled down, scoop out the flesh and save in a small bowl to add into the soup later.
- Heat some vegetable oil in a pan and add the onion and carrot finely chopped. Stir for a couple of minutes. Press the garlic cloves and ginger to make a paste and add into the pan.
- Add the cinnamon, grated fresh nutmeg, turmeric, black pepper and the seeds from the cardamom pods. Keep cooking until fragrance making sure the spices do not burn.
- Add the vegetable stock and the roasted pumpkin. Bring to simmer and leave simmering for about 10 minutes.
- Using a hand blender, blend until you have a perfectly smooth consistency. At this point, you can add coconut milk to make the soup creamier.
- Toast in a small pan the sunflower and pumpkin seeds.
- Serve the soup in a bowl and add top with toasted seeds and a little bit of coconut milk.
Cup of Yum
Nutrition Information
Calories
121kcal
(6%)
Carbohydrates
29g
(10%)
Protein
4g
(8%)
Fat
1g
(2%)
Saturated Fat
1g
(5%)
Sodium
27mg
(1%)
Potassium
1321mg
(38%)
Fiber
3g
(12%)
Sugar
12g
(24%)
Vitamin A
34043IU
(681%)
Vitamin C
36mg
(40%)
Calcium
98mg
(10%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 4people
Amount Per Serving
Calories 121
% Daily Value*
| Calories | 121kcal | 6% |
| Carbohydrates | 29g | 10% |
| Protein | 4g | 8% |
| Fat | 1g | 2% |
| Saturated Fat | 1g | 5% |
| Sodium | 27mg | 1% |
| Potassium | 1321mg | 28% |
| Fiber | 3g | 12% |
| Sugar | 12g | 24% |
| Vitamin A | 34043IU | 681% |
| Vitamin C | 36mg | 40% |
| Calcium | 98mg | 10% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.