Pumpkin Soup
Yield: 6 servings
Calories: 240kcal
This creamy pumpkin soup is a healthy fall-inspired recipe to make during the holidays as a warm appetizer, and it's great for meal planning.
Ingredients
- ¼ cup (60 ml) extra-virgin olive oil, divided
- 3 pounds (1.4 kg) sugar pie pumpkins, about 2 pumpkins
- ¾ teaspoon (4 g) kosher salt, plus more for seasoning
- 1 cup (130 g) yellow onion, ¼" dice
- 1 tablespoon (10 g) minced garlic
- 1 ½ teaspoon chopped thyme, or ½ teaspoon dried thyme
- 1 teaspoon (3 g) chopped rosemary, or ¼ teaspoon dried
- 1 cup (121 g) fuji or honeycrisp apple, ½" dice
- ¼ teaspoon black pepper
- 4 cups (960 ml) unsalted vegetable stock, or broth, divided
- ½ cup (120 ml) heavy whipping cream
- ¼ teaspoon ground cinnamon
- ¼ teaspoon ground ginger
- ⅛ teaspoon ground nutmeg
- ⅛ teaspoon ground cloves
- ⅛ teaspoon ground allspice
Instructions
- Heat the Oven - Set the oven rack to the center position and preheat to 400ºF (204ºC). Line a large baking sheet with parchment paper or foil. Grease with 1 tablespoon of olive oil, using a paper towel to spread evenly. Set aside.
- Prepare the Pumpkins - Wash and thoroughly dry the pumpkins. Place them on a sturdy cutting board. Use a chef’s knife to remove the stem, then cut it in half lengthwise. Use a large spoon to remove the seeds. If desired, wash, separate, and dry the seeds for roasting later.
- Roast the Pumpkins - Brush the flesh of the pumpkin halves with about 2 tablespoons of olive oil. Lightly sprinkle with salt. Place the pumpkin cut-side down and evenly spaced on the baking sheet.Roast until a knife can easily pierce into the flesh, about 30 to 35 minutes depending on the size.
- Remove the Flesh - Allow the pumpkins to cool until easy to handle. Scoop out the flesh into a bowl, it should yield about 4 cups of flesh.
- Cook the Vegetables - In a large pot or Dutch oven, heat 1 tablespoon of olive oil over medium heat. Add the onions and saute until fragrant and translucent, about 3 to 4 minutes. Add minced garlic, thyme, and rosemary, saute for 30 seconds.
- Cook the Apples - Add the apples and saute for 5 minutes. Add 2 cups of vegetable stock, ¾ teaspoon salt, and pepper. Bring to a boil, then reduce to a simmer. Cover and cook until the apples are soft and tender, about 5 to 7 minutes. Turn off the heat.
- Puree the Soup - Add the roasted pumpkin flesh and 2 cups of vegetable stock. Using a hand immersion blender, puree until smooth. Alternatively, process in a blender.Add the heavy cream, cinnamon, ginger, nutmeg, cloves, and allspice, then puree until smooth. Add more vegetable stock if needed to thin. Season to taste with salt and pepper.
- To Serve - Before serving, reheat the soup over medium-low heat, stirring occasionally. Garnish with a drizzle of cream, black pepper, and thyme leaves.
Notes
- Recipe Yield: About 6 cups
- Serving Size: 1 cup
- Using Pumpkin Pie Spice: Substitute cinnamon, ginger, nutmeg, allspice, and cloves for store-bought pumpkin pie spice or homemade blend.
- Pumpkin Substitutes: Kabocha squash or butternut squash.
- Using Canned Pumpkin: Use 4 cups of canned pumpkin puree (not pumpkin pie filling).
- Make it Vegan: Substitute unsweetened canned coconut milk for the heavy cream.
Nutrition
Calories: 240kcal | Carbohydrates: 23g | Protein: 3g | Fat: 17g | Saturated Fat: 6g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 9g | Cholesterol: 27mg | Sodium: 929mg | Potassium: 859mg | Fiber: 2g | Sugar: 11g | Vitamin A: 19970IU | Vitamin C: 25mg | Calcium: 75mg | Iron: 2mg
Recipe Link
Recipe Video