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Roasted Pumpkin Soup
Roasted pumpkin soup calls for roasting the veg to bring out maximum flavor in this silky smooth, creamy, cozy, & satisfying fall soup - perfect for entertaining. It’s GF & Vegan, too!
Prep Time
15 mins
Cook Time
15 mins
Total Time
1 hr
Servings: 4 to 6
Calories: 325 kcal
Course:
Soup
Cuisine:
American
Ingredients
- 1 (4-pound) pumpkin seeded and peeled
- 1 yellow onion chopped
- 2 large carrots chopped
- 1 whole head of garlic chop off ¼ to ½ inch from the top
- 2 teaspoons of salt
- 1 teaspoon of black pepper
- 1 teaspoon of ground coriander
- 3 tablespoons of olive oil
- 2 vegetable bouillon cubes
- 4 cups of water plus more to taste
- 1 (16-ounce) pack of silken tofu or 1 (13.5-ounce) can of full-fat coconut milk
- 1 lemon
Instructions
- Preheat the oven to 400 degrees F. and line a baking sheet with parchment paper or a silicone mat.
- Place the pumpkin, onion, carrots, and head of garlic. Sprinkle salt, black pepper, coriander, and oil. Using your hands, mix all of the ingredients well. Drizzle oil right into the cut opening of the head of garlic. Bake for 30 to 35 minutes.
- Remove the tray and transfer the roasted vegetables into a large pot, add in the bouillon cubes, and 4 cups of water. Bring to a boil, mix well, cover with a lid, and lower the heat to a simmer. Cook covered for 10 minutes.
- Turn off the heat and add in the tofu.
- Using an immersion blender, blend the soup right in the pot until creamy or until the desired consistency is achieved. Add in water if necessary. Optionally, work in batches and blend in a blender.
- Taste the soup, and add in more salt and pepper if needed. Squeeze ½ a lemon, mix, and serve.
Cup of Yum
Notes
- Avoid carving pumpkins: Use sugar pumpkins/pie pumpkins or other culinary-specific pumpkins for the best flavor.
- For more caramelization: Broil the veg for 1-3 minutes after roasting.
- To adjust thickness: Adjust how much broth/water you add to the soup. To thicken it further, simmer the soup for longer to concentrate the soup.
- Let it rest: The flavors of carrot pumpkin soup only get better on day two.
Nutrition Information
Calories
325kcal
(16%)
Carbohydrates
44g
(15%)
Protein
12g
(24%)
Fat
15g
(23%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
3g
Monounsaturated Fat
8g
Sodium
1553mg
(65%)
Potassium
1975mg
(56%)
Fiber
5g
(20%)
Sugar
18g
(36%)
Vitamin A
44640IU
(893%)
Vitamin C
62mg
(69%)
Calcium
179mg
(18%)
Iron
5mg
(28%)
Nutrition Facts
Serving: 4to 6
Amount Per Serving
Calories 325
% Daily Value*
| Calories | 325kcal | 16% |
| Carbohydrates | 44g | 15% |
| Protein | 12g | 24% |
| Fat | 15g | 23% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 8g | 40% |
| Sodium | 1553mg | 65% |
| Potassium | 1975mg | 42% |
| Fiber | 5g | 20% |
| Sugar | 18g | 36% |
| Vitamin A | 44640IU | 893% |
| Vitamin C | 62mg | 69% |
| Calcium | 179mg | 18% |
| Iron | 5mg | 28% |
* Percent Daily Values are based on a 2,000 calorie diet.