Low-Carb Roasted Pumpkin Soup

Pin recipeFollow us 130.4k

I love pumpkin soup. It was one of the first things that I learned to cook, and I can remember feeling sooo fancy when I topped it with a dollop of sour cream and some crispy bacon pieces!

Here in Tasmania, winter is the perfect time to hunker down with a warming and hearty bowl of goodness and this flavour-packed sneaky twist to your higher carb pumpkin soup will leave you wanting for nothing…except maybe for summer to hurry up.
Enjoy!

The #1 Keto Diet App

1,500+ delicious keto recipes

Trialed & tested for best results

Optimized for nutrition

Never feel hungry

Planner & tracker

Track all macros including net carbs

Scan products

Create your own meals

Advanced tracking

Track ketones, blood glucose & lipids

Stay hydrated with water tracking

Track your mood & energy levels

Macro calculator

Calculate your ideal fat, protein & carb intake

Set any goal: weight loss, maintenance or weight gain

Your macros update based on your progress

Progress

Monitor your macros, water intake, mood & energy

Body weight, body fat and body measurements

Ketones, blood glucose & lipids

Evidence-based content

Expert articles to help you make informed choices

Guides & free diet plans

New daily content

And so much more...!

Complete Keto Diet guide

Integrated shopping basket

Restaurants & guide to eating out

App Store

Google Play

App Store

Also available on Google Play

Google Play

Also available on App Store

Hands-on 15 minutes Overall 1 hour 30 minutes

Nutritional values (per serving, about 1 ¹/₄ cups/ 300 ml)

Ingredients (makes 8 servings)

• ¹/₄ medium pumpkin such as Delicata or Hokkaido, seeds removed (750 g/ 1.65 lb)
• 1 medium cauliflower (750 g/ 1.65 lb)
• 1 red onion, cut into wedges (60 g/ 2.1 oz)
• 1 clove garlic, sliced
• 4 tbsp extra virgin olive oil (60 ml/ 2 fl oz)
• 4 cups chicken broth or vegetable stock (about 1 L)
• Optional: full-fat yoghurt, sour cream or heavy whipping cream, and/or crispy bacon to serve

Instructions

1. Pre heat oven to 180 °C/ 355 °F (fan assisted), or 200 °C/ 400 °F (conventional) .
   
2. Pell pumpkin and cut into chunks (if you are using Hokkaido you won't need to peel it). Peel onion and cut into wedges. Peel garlic and slice roughly. Tumble all ingredients on a lined baking tray and then drizzle with about half of the olive oil. Bake for 45 minutes.
   
3. While the pumpkin mixture is roasting, cut the cauliflower into florets and boil until just fork soft.
4. Drain the cauliflower and sit aside until the 45 minute mark of the pumpkin.
   Note: Another option is be to roast the cauliflower in the oven just like the pumpkin. If you do that, it's best to bake the cauliflower in another tray, or in a large enough tray so that all the ingredients are in a single layer (you don't want the pumpkin boiled).
5. Remove the pumpkin from the oven and create a space in the centre of the tray. Add the cauliflower and drizzle with the remainder of the olive oil. Place tray back in the oven for approx. 30 minutes.
   
6. Once done, place roasted vegetables into a saucepan with your chicken broth and bring to the boil.
7. Remove from heat and blitz with an immersion blender or stand blender. Test and then season to taste.
   
   
8. Optionally, serve with dollops of Greek yoghurt, sour cream or pure cream, and/or crispy bacon. Store, in a sealed container, in the refrigerator for up to seven days or freeze in single portions.
   

1. Blog
2. Recipes
3. Vegan
4. Low-Carb Roasted Pumpkin Soup

1. Blog
2. Recipes
3. Vegetarian
4. Low-Carb Roasted Pumpkin Soup

1. Blog
2. Recipes
3. Low-Carb Roasted Pumpkin Soup

1. Blog
2. Naomi Sherman
3. Low-Carb Roasted Pumpkin Soup