Roasted Pumpkin Soup with Toasted Seeds
630 kcal per serving · 22g protein
A thick, velvety autumn soup made by roasting pumpkin with onion, carrot and garlic until the edges catch and turn sweet, then blending it with hot stock. A swirl of Greek yogurt balances the sweetness and toasted seeds add crunch. With wholegrain bread alongside, it is a proper lunch, not a starter.
Open in Mixit →Ingredients
- 320 g Pumpkin, peeled and deseeded
- Onion, in wedges × ½
- Carrot, in thick slices × ½
- 2 cloves Garlic cloves, unpeeled
- 1 tbsp Olive oil
- 2 g Salt
- 0.5 g Black pepper
- 1½ tbsp Mixed seeds (pumpkin and sunflower)
- 300 ml Hot vegetable stock
- 2 tbsp Greek yogurt
- 2 slices Wholegrain bread
Method
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Heat the oven
Heat the oven to 200°C (fan 180°C) and line a large baking tray with baking paper.
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Cut the vegetables
Peel the pumpkin, scoop out the seeds with a spoon and cut the flesh into chunks about 3 cm across. Cut the onion into wedges and the carrot into thick slices.
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Roast the vegetables
Toss the pumpkin, onion, carrot and unpeeled garlic cloves with the olive oil, salt and pepper on the tray, then roast for 35 minutes, turning once halfway, until soft and browned at the edges.
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Toast the seeds
Toast the mixed seeds in a dry pan over medium heat for 3 minutes, stirring, until they start to pop and smell nutty.
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Blend the soup
Squeeze the soft garlic out of its skins into a large pot, add the roasted vegetables and the hot vegetable stock, and blend with a stick blender for 2 minutes, until completely smooth.
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Warm and season
Heat the soup in the pot over medium heat for 3 minutes, stirring, until steaming, then taste and add more salt and pepper if it needs it.
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Serve with yogurt, seeds and bread
Ladle the soup into a deep bowl, add a spoon of Greek yogurt, swirl the yogurt with the tip of the spoon and scatter the seeds on top. Serve with the wholegrain bread on the side.
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