Creamy, velvety pumpkin cream soup with NO cream! The secret is roasting the pumpkin until caramelized. Low in calories but tastes luxurious. A healthy comfort food that'll warm you right up.
🧂 Ingredients
🍽️ Servings: 4
Adjust the servings and the ingredient amounts & nutrition below update automatically.
- 500g pumpkin, peeled and diced
- 1 onion, roughly chopped
- 4 clove garlic
- 1 tbsp olive oil
- 500 ml vegetable broth
- 100 ml almond milk
- 1/2 tsp ground nutmeg
- 1/2 tsp ground cinnamon
- Salt and pepper to taste
- Topping: toasted pumpkin seeds
- a little olive oil
- parsley leaves
🛒 Products You Might Need
Ninja Air Fryer Pro, 5 Qt, 4-in-1, Grey, AF141
$81.99
Chefman Air Fryer 8 Qt | TurboFry® 4-in-1 with 450°F Hi-Fry Option for Crispier Results | Bake, Dehydrate, Frozen | XL Nonstick Dishwasher-Safe Basket | Stainless Steel
$79.99
* Affiliate links — you can help support KulinerBDG by shopping through them
👩🍳 Instructions
- 1 Preheat the oven to 200°C (400°F)
- 2 Arrange the pumpkin, onion, and garlic on a baking sheet
- 3 Drizzle with olive oil, then sprinkle with salt and pepper
- 4 Roast for 25-30 minutes until the pumpkin is tender and the edges are caramelized
- 5 Transfer everything to a pot and pour in the vegetable broth
- 6 Bring to a boil for 5 minutes
- 7 Blend until smooth using an immersion blender or a regular blender
- 8 Pour back into the pot, then add the almond milk, nutmeg, and cinnamon
- 9 Heat over low heat while stirring
- 10 Adjust the seasoning to taste
- 11 Serve in bowls, topped with toasted pumpkin seeds and a drizzle of olive oil
💡 Tips
• Roasting the pumpkin in the oven makes the flavor sweeter and gives it more depth
• Almond milk replaces cream for a much lower-calorie option
• Great for meal prep: store in the fridge for 4 days or in the freezer for 1 month
📊 Nutrition Facts / serving
160
Calories (kcal)
4g
Protein
6g
Fat
24g
Carbs
💬 Comments (0)
Log In to leave a comment!
No comments yet. Be the first! 😊