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+ servings

Easy Healthy Roasted Pumpkin Soup

Stephanie Mantilla, BSc
A healthy and vegan pumpkin soup without cream. You can roast fresh pumpkin or butternut squash or even used canned pumpkin puree for this delicious easy soup.
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Course Recipes
Cuisine Soup
Servings 4
Calories 269 kcal

Ingredients
  

  • 600 g ~3 cups pumpkin or butternut squash, peeled or 1 ½ 16 oz cans plain pumpkin puree
  • 1 carrot diced
  • 1 medium onion diced
  • 2 garlic cloves
  • cups of water
  • 2 tbsp olive oil
  • salt and pepper to taste
  • nuts and pumpkin seeds for topping

Instructions
 

  • Preheat the oven to 400°F. 
  • Line 2 large baking trays with parchment paper.  
  • Chop the pumpkin or butternut squash.  Put the pumpkin in a bowl with the garlic, mix with olive oil.  Spread the mixture onto the tray in a single layer.
  • Bake for 15-20 minutes or until the pumpkin is golden and tender.  
  • In a pot, heat up the olive oil and sauté onion and carrot. Add the roasted pumpkin, garlic, and water. 
  • Bring the soup to a boil and cook until veggies are soft (around 10 minutes).  
  • Once everything is done cooking, use an immersion blender to blend the soup. Another option is to ladle the soup into a blender to blend.  If you go with the second option, make sure to not spill the hot soup on yourself. 

Nutrition

Serving: 1gCalories: 269kcalCarbohydrates: 33gProtein: 7gFat: 14gSaturated Fat: 2gPolyunsaturated Fat: 11gSodium: 120mgFiber: 11gSugar: 8g
Keyword healthy pumpkin soup, pumpkin soup with canned pumpkin, pumpkin soup without cream, vegan roasted pumpkin soup
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