Roast Pumpkin Soup
Recipes · Lunch · Recipe, Typed Supps
Roast the pumpkin rather than boiling it, and the soup tastes like twice the ingredients.
Allergens and patterns
None of the fourteen major allergens. Fits: Vegan, Vegetarian, Pescatarian, Halal, Kosher, Gluten-free.
Ingredients
- 1 squash, cubed (700g) Butternut Squash — Roasted until the edges catch. That caramelisation is the entire difference between this and a bland orange soup.
- 1 large onion (150g) Onions — Roasted alongside the squash so it sweetens rather than steams.
- 1/3 tin (150ml) Coconut Milk — Richness without dairy. It is where nearly all the saturated fat here comes from.
- 4 cloves, unpeeled (10g) Garlic (Fresh) — Roast them in their skins and squeeze the paste out — sweet, not sharp.
- toasted, to serve (30g) Pumpkin Seeds — Magnesium and zinc, and the crunch a blended soup badly needs.
Nutrition per serving
- Calories: 180.5 kcal
- Protein: 5.2g
- Carbohydrate: 21.2g
- of which sugars: 6g
- Fat: 9.4g
- of which saturated: 5.3g
- Fibre: 7.2g
- Sodium: 20mg
Method
- Roast the squash, onion and garlic at 200C with a little oil for 35-40 minutes.
- Squeeze the garlic out of its skins and blend everything with about 700ml of hot stock.
- Stir in the coconut milk and season.
- Toast the pumpkin seeds in a dry pan and scatter them over each bowl.
Nutrients it supplies
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