Roasted Pumpkin and Garlic Soup

Roasted Pumpkin and Garlic Soup
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Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 122.9
  • Total Fat: 0.4 g
  • Cholesterol: 0.0 mg
  • Sodium: 431.3 mg
  • Total Carbs: 28.4 g
  • Dietary Fiber: 6.0 g
  • Protein: 2.4 g

View full nutritional breakdown of Roasted Pumpkin and Garlic Soup calories by ingredient
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This recipe was adapted from (see original recipe here:
This recipe was adapted from (see original recipe here:

Number of Servings: 8


    1kg (2.3lbs) Pumpkin or squash
    2 head garlic, top 1/2-inch trimmed
    Canola oil spray
    4 cups vegetable broth
    1 1/2 2 teaspoons good, mild curry powder (I used Maharajah)
    1/2 teaspoon cumin
    1/2 tsp. cinnamon
    1 2 teaspoons salt (or to taste)
    1/2 cup Pineapple Juice
    Toasted pumpkin seeds, for garnish (optional)


Preheat the oven to 400F (200C). Cut the pumpkin in half and scoop out the seeds and strings. (Set them aside if you plan to make toasted pumpkin seeds.) Cut each half in half and place skin-side up in a non-stick roasting pan. Place the head of garlic in the pan and spray the pumpkin and garlic lightly with canola oil. Cover the pan tightly with aluminum foil and put in oven.

After an hour, remove the garlic and check the pumpkin. It should be approaching tender but may need more time. Check again after 15 minutes. When the pumpkin is completely soft and the flesh is beginning to come away from the skin, remove from the oven and allow it to cool.

Once the pumpkin is cool enough to handle, scrape it from the skin into a food processor (discard any bits that look charred). Squeeze the roasted garlic from its paper and add to the processor. Add about 1 cup of vegetable broth and puree until completely smooth.

In a small bowl, set aside a couple Tablespoons of soup puree and mix with 2 Tbs cornflour and mix well until flour is dissolved. Set aside.

Pour the pureed pumpkin into a large pot and add remaining 3 cups of vegetable broth and all remaining ingredients, except the orange juice and pumpkin seeds. Cook over low heat for at least 1/2 hour, in order to give flavors time to develop. Just before serving, give the cornflour mixture a quick stir, and pour into soup whisking gently for about two minutes until soup is nice and thick. Add the orange juice and continue to simmer for 5 minutes. Serve in bowls garnished with toasted pumpkin seeds.

Serving Size: makes 8 1-cup servings

Number of Servings: 8

Recipe submitted by SparkPeople user MRS_MORRIS.

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