Ingredients
750 g pumpkin
1 small yellow onion diced (70g)
3 cloves garlic minced (12g)
1 tbsp extra virgin olive oil
2.5 tbsp butter ghee or more olive oil
1 tsp sea salt or to taste
1/3 tsp cracked black pepper or to taste
1.1 L chicken stock or veggie stock
Optional To Serve:
1 tbsp heavy cream
1 tsp chilli flakes or to taste
Pinch of cracked black pepper
Instructions
1. Preheat oven to 400°F (200°C). Chop pumpkin, drizzle with oil, season, and roast 35 minutes.
2. Fry onion in butter until soft, add garlic for 30 seconds.
3. Add roasted pumpkin and stock, simmer 20 minutes.
4. Blend until smooth and creamy.
5. Adjust seasoning and serve with cream, chili flakes, or seeds.
Notes
For dairy-free, replace butter with olive oil or ghee and use coconut cream. Store in fridge for 4 days or freeze portions for later.
- Prep Time: 15 minutes
- Cook Time: 55 minutes
- Category: Soup
- Method: Roasting, Blending
- Cuisine: American
Nutrition
- Serving Size: 1 cup
- Calories: 177
- Sugar: 5g
- Sodium: 450mg
- Fat: 13g
- Saturated Fat: 5g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 11g
- Fiber: 0.7g
- Protein: 6g
- Cholesterol: 20mg