Delicious and Healthy Mediterranean Pumpkin Soup Recipe
A simple yet rich and delicious Mediterranean pumpkin soup recipe.
Mediterranean pumpkin soup recipe that you can make with fresh pumpkin or home-canned pumpkin. It’s super healthy and simple to put together. It’s also very easy to turn this Mediterranean pumpkin soup into a vegan pumpkin soup by using olive oil instead of butter and vegetable stock instead of chicken broth.
YIELD: 12 – 12 BOWLS
PREP TIME: 20 minutes
COOK TIME.: 1 hour 15 minutes
TOTAL TIME: 1 hour 35 minutes
Ingredients For Delicious and Healthy Mediterranean Pumpkin Soup Recipe:
⭐8 cups diced fresh pumpkin or home-canned pumpkin
⭐1 large onion diced
⭐6 garlic cloves peeled and diced
⭐4 carrots peeled and diced
⭐1 sweet potato peeled and diced
⭐3 tablespoons salted butter
⭐8 cups of chicken stock
⭐Salt and pepper to taste
Optional for Serving…
⭐Croutons and/or cream
⭐Garnish with chopped cilantro, parsley, or roasted pumpkin seeds
Instructions For Delicious and Healthy Mediterranean Pumpkin Soup Recipe
⭐Add the butter to a soup pot and turn the heat to high. Let the butter melt.
⭐Add the diced onions and turn the heat to medium-high. Cook for about 10 minutes, stirring frequently. Fry the onion until it is translucent, just before it starts browning.
⭐Add the garlic and stir. Let it cook for a couple of minutes.
⭐Add the carrots and sweet potato. Stir them in and let cook for five minutes.
⭐Add 8 cups of chicken stock and the pumpkin. Stir and bring to a boil.
⭐Lower the heat and simmer for 30-45 minutes or until the vegetables are soft.
⭐Remove from the heat and let the soup cool a little bit. Then, use an immersion blender to blend the soup until smooth.
⭐Season with salt and pepper to taste.
⭐Serve with croutons or a piece of garlic toast. Garnish with chopped cilantro, parsley, or celery leaves. Roasted pumpkin seeds are also a great addition.
⭐8 cups of canned pumpkin cubes. If you are using fresh pumpkin, use the same exact amount, 8 cups of diced pumpkin. There is no need to roast the pumpkin before you make the soup. Just peel your pumpkin, remove the seeds, and dice it.
⭐Make this soup with fresh pumpkin or with your own canned pumpkin. The variety of pumpkin that you use doesn’t matter. You can use a pie pumpkin or a carving pumpkin.
YIELD: 12 SERVING SIZE: 1 bowl
Amount Per Serving: CALORIES: 172TOTAL FAT: 7gSATURATED FAT: 3gTRANS FAT: 0gUNSATURATED FAT: 3gCHOLESTEROL: 15mgSODIUM: 312mgCARBOHYDRATES: 21gFIBER: 4gSUGAR: 8gPROTEIN: 7g