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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!
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Hands-on Overall
Serving size about 1 1/4 cups/ 300 ml
Nutritional values (per serving, about 1 1/4 cups/ 300 ml)
Net carbs9 grams
Protein5.3 grams
Fat9.5 grams
Calories142 kcal
Calories from carbs 25%, protein 15%, fat 60%
Total carbs11.5 gramsFiber2.5 gramsSugars4.8 gramsSaturated fat2.3 gramsSodium42 mg(2% RDA)Magnesium30 mg(8% RDA)Potassium738 mg(37% EMR)
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
- Pre heat oven to 180 °C/ 355 °F (fan assisted), or 200 °C/ 400 °F (conventional)
.
- 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.
- While the pumpkin mixture is roasting, cut the cauliflower into florets and boil until just fork soft.
- 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).
- 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.
- Once done, place roasted vegetables into a saucepan with your chicken broth and bring to the boil.
- Remove from heat and blitz with an immersion blender or stand blender. Test and then season to taste.
- 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.
Ingredient nutritional breakdown (per serving, about 1 1/4 cups/ 300 ml)
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