Fit Roasted Pumpkin Soup

Roasting the pumpkin caramelizes its natural sugars for a deeper flavor, allowing us to swap heavy cream with a splash of light milk while keeping the soup incredibly velvety.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (4 servings), not per serving.

• 800g peeled pumpkin, cubed · 208 kcal in the whole recipe
• 1.5 tablespoons olive oil · 180 kcal in the whole recipe
• 1 medium onion, chopped · 40 kcal in the whole recipe
• 1 medium carrot, sliced · 41 kcal in the whole recipe
• 2 cloves garlic · 9 kcal in the whole recipe
• 150ml semi-skimmed milk · 68 kcal in the whole recipe
• 3 cups hot water
• Salt, black pepper, nutmeg, and ginger to taste

Method

1. Toss the pumpkin, carrot, onion, and garlic with olive oil and roast at 200°C (390°F) for 25 minutes until tender.

   

2. Transfer the roasted vegetables into a deep pot, add hot water, and bring to a boil.

   

3. Puree the mixture with a hand blender until completely smooth.

   

4. Stir in the milk, salt, and spices, simmer on low heat for 5 more minutes, then serve hot.

   

A Besly kitchen recipe — portions, macros and step photos by Besly.