Carrot and Pumpkin soup without cream
This Carrot and Pumpkin soup without cream is gluten free, dairy free and grain free and proves that you don't need canned pumpkin when fresh seasonal produce is so much more flavorful.
Ingredients
- 60 ml extra virgin olive oil approximately 1/4 cup
- 2.2 kg pumpkin
- 200 grams onions, finely diced approximately 1 brown onion
- 70 grams carrots, chopped approximately 1 large
- 20 grams garlic cloves, minced approximately 4 whole garlic cloves
- 3 sage leaves optional
- 1 liter vegetable stock approximately 4 cups
- 260 grams cooked cannellini beans approximately 1 cup
- 2.5 ml salt approximately 1/2 teaspoon
- 1.25 ml cayenne pepper approximately 1/4 teaspoon
- 15 ml chili oil approximately 1 tablespoon
Garnish
- 60 ml pumpkin seeds without shells approximately 1/4 cup
- 60 ml pomegranate arils approximately 1/4 cup
- chili oil to taste
Instructions
How to make carrot and pumpkin soup
- Heat the oven to 180 C or 160 Fan / 350 F / Gas Mark 4.
- Slice the pumpkin in half and scoop out the seeds. Cut into half again.
- Drizzle over half the oil then place on a lined baking sheet and bake for 45-60 minutes or until the pumpkin is soft.
- With the remaining oil in a large pot, sauté the chopped onions, chopped carrot, garlic and sage leaves (if using) for 15 minutes until the onions are translucent but not browned.
- Add the vegetable stock and simmer and bring to the boil. Remove from the heat until the pumpkin is roasted and set aside until required.
- Scoop out the roasted pumpkin flesh and add to the soup pot with the onions and vegetable stock.
- Blend until creamy and smooth and season with salt, cayenne pepper and chili oil.
- Add the cannellini beans, cayenne pepper and chili oil and heat through gently for another 5 minutes or until warm enough to eat.
- Garnish with pumpkin seeds and pomegranate arils and serve. Add more chili oil as desired.
Video
Nutrition
Calories: 492kcalCarbohydrates: 75gProtein: 12gFat: 20gSaturated Fat: 3gPolyunsaturated Fat: 3gMonounsaturated Fat: 13gTrans Fat: 0.003gSodium: 1333mgPotassium: 2433mgFiber: 14gSugar: 19gVitamin A: 11103IUVitamin C: 75mgCalcium: 232mgIron: 6mg
Disclaimer: Nutritional information for the recipe is an approximation and varies according to the ingredients and products used.
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