Roasted Pumpkin and Ginger Soup with Toasted Pumpkin Seeds

Name: Roasted Pumpkin and Ginger Soup with Toasted Pumpkin Seeds
Cook time: 55 min
Yield: 2 servings
Ingredients: 400 g pumpkin, peeled and cut into 1-inch cubes; 1 small onion (about 70 g), quartered; 4 garlic cloves, unpeeled; 1 1/2-inch piece of fresh ginger, grated; 2 cups low-sodium vegetable stock or water, divided; 2 tablespoons pumpkin seeds; 1/2 teaspoon roasted cumin powder; 1/4 teaspoon black pepper; 1 teaspoon lemon juice; 1 tablespoon chopped coriander (cilantro) for garnish; Salt

Introduction A bowl of pumpkin soup is pure comfort, but you may need a splash of cream, a swirl of butter, or a drizzle of oil to make it taste right. This recipe uses roasted pumpkin that has been caramelized at the edges for a deep, sweet flavor, then blended to a silky consistency. Fresh ginger adds a spicy warmth, while the roasted garlic lends a nutty richness and a touch of cumin and black pepper provide a warming kick. To finish, a sprinkling of toasted pumpkin seeds adds welcome crunch and protein. It is a comforting, hearty dish that is perfect for a chilly evening, but it is also light enough to serve as a first course. Nutritional Benefits It is made with sweet pumpkin that is high in beta-carotene, which converts to vitamin A in the body, plus potassium and fiber. The spices are used for their health-promoting properties: ginger is good for digestion, and garlic and onion add flavor without unhealthy fat. The pumpkin seeds add magnesium, zinc, heart-healthy fats, and plant-based protein. Roasting the pumpkin in parchment guarantees no unhealthy oil or butter is needed to make this soup creamy and smooth.

55 min 2 servings 274 kcal

274 kcal

Calories

11.8 g

Protein

45 g

Carbs

8.9 g

Fat

Ingredients

•400 g pumpkin, peeled and cut into 1-inch cubes
•1 small onion (about 70 g), quartered
•4 garlic cloves, unpeeled
•1 1/2-inch piece of fresh ginger, grated
•2 cups low-sodium vegetable stock or water, divided
•2 tablespoons pumpkin seeds
•1/2 teaspoon roasted cumin powder
•1/4 teaspoon black pepper
•1 teaspoon lemon juice
•1 tablespoon chopped coriander (cilantro) for garnish
•Salt

Method

1
Preheat the oven to 200°C. Line a baking sheet with parchment paper and toss together the pumpkin cubes, the onion, and the unpeeled garlic.
2
Cover the pan with foil and roast for 15 minutes. Then remove the foil and continue to roast for another 15 minutes or so, until the pumpkin is tender and the edges have turned golden brown.
3
Meanwhile, in a dry skillet, toast the pumpkin seeds over low heat for 3-4 minutes or until they turn golden. Remove from the heat and set aside.
4
Squeeze the roasted garlic from the skin. Then transfer the roasted pumpkin, the onion, and the garlic into a blender and purée with 1 1/2 cups of the stock.
5
Once the blender is full, transfer the soup to a large pot, add the grated ginger, the cumin, the salt, and the black pepper. Then cook it over low heat for about 10 minutes. If you like a thinner soup, you can also add the remaining stock.
6
Stir in the lemon juice and divide the soup among warmed bowls. Then garnish the soup with the pumpkin seeds and coriander and serve it warm.