Roasted Pumpkin Carrot Soup
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
2 small sweet pumpkins halved and seeded2Tbls olive oilSea salt3 or 4 carrots dicedzest from 1 lemon1Tbls white wine or rice wine vinegar2 Cups water or low sodium chicken broth1 Cup soy milk or non-fat milk2tsp of sweet white miso Soup paste2 or 3 Tbls of toasted pumpkin seads2 or 3 sprigs of fresh or 2 or 3 dashes of dried parsley
Preheat oven to 375
Coat pumpkins with oil, place flesh side down in baking dish, add enough water in pan to cover bottom aprox 1/8 of an inch.
Cover with foil and bake for 40 minutes.
Remove from oven set aside to cool.
In soup pot add olive oil and onion begin to saute about 2 minutes.
Add the Salt, zest from 1 lemon, rice wine vinegar or white wine and carrots saute for 2 more minutes.
Scoop flesh from the pumpkins and add to soup pot
Add the water, you also may use low sodium chicken broth, then add the milk, cover and bring to a boil, reduce the heat and simmer until the carrots are nice and soft.
Transfer pumpkin mixture to blender and puree
Once complete transfer back to soup pot, reserving a 1/3 of a cup of the mixture
Take the 1/3 of a cup of mixture and add the miso soup stir until blended then add back to the soup pot.
Add a little more milk if desired until you have reached your desired consistancy.
Pour into bolwl and garnish with Toasted pumpkin seads and parsley.
Enjoy this tastey fall soup that is low in calories and full of flavor.
Serves 4
Number of Servings: 4
Recipe submitted by SparkPeople user SKINNYJENN3.
Coat pumpkins with oil, place flesh side down in baking dish, add enough water in pan to cover bottom aprox 1/8 of an inch.
Cover with foil and bake for 40 minutes.
Remove from oven set aside to cool.
In soup pot add olive oil and onion begin to saute about 2 minutes.
Add the Salt, zest from 1 lemon, rice wine vinegar or white wine and carrots saute for 2 more minutes.
Scoop flesh from the pumpkins and add to soup pot
Add the water, you also may use low sodium chicken broth, then add the milk, cover and bring to a boil, reduce the heat and simmer until the carrots are nice and soft.
Transfer pumpkin mixture to blender and puree
Once complete transfer back to soup pot, reserving a 1/3 of a cup of the mixture
Take the 1/3 of a cup of mixture and add the miso soup stir until blended then add back to the soup pot.
Add a little more milk if desired until you have reached your desired consistancy.
Pour into bolwl and garnish with Toasted pumpkin seads and parsley.
Enjoy this tastey fall soup that is low in calories and full of flavor.
Serves 4
Number of Servings: 4
Recipe submitted by SparkPeople user SKINNYJENN3.
Nutritional Info Amount Per Serving
- Calories: 197.2
- Total Fat: 8.1 g
- Cholesterol: 1.2 mg
- Sodium: 1,098.5 mg
- Total Carbs: 28.5 g
- Dietary Fiber: 5.3 g
- Protein: 6.0 g
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