Pumpkin Soup

3g protein · 1 h 10 min · 240 kcal

Pumpkin Soup

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.

1 h 10 min6 servings240 kcal

Ingredients

  • 1/4 cup extra-virgin olive oil (divided)
  • 3 pounds sugar pie pumpkins (about 2 pumpkins)
  • 3/4 teaspoon kosher salt (plus more for seasoning)
  • 1 cup yellow onion (1/4" dice)
  • 1 tablespoon minced garlic
  • 1 1/2 teaspoon chopped thyme (or 1/2 teaspoon dried thyme)
  • 1 teaspoon chopped rosemary (or 1/4 teaspoon dried)
  • 1 cup fuji or honeycrisp apple (1/2" dice)
  • 1/4 teaspoon black pepper
  • 4 cups unsalted vegetable stock (or broth, divided)
  • 1/2 cup heavy whipping cream
  • 1/4 teaspoon ground cinnamon
  • 1/4 teaspoon ground ginger
  • 1/8 teaspoon ground nutmeg
  • 1/8 teaspoon ground cloves
  • 1/8 teaspoon ground allspice

Instructions

  1. 1

    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.

  2. 2

    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.

  3. 3

    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.

  4. 4

    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.

  5. 5

    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.

  6. 6

    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.

  7. 7

    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.

  8. 8

    To Serve - Before serving, reheat the soup over medium-low heat, stirring occasionally. Garnish with a drizzle of cream, black pepper, and thyme leaves.

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