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Posted in: Diet & Nutrition

How to Make a Delicious Roasted Pumpkin and Apple Soup

Roasted Pumpkin and Apple SoupPumpkins and apples aren’t just for carving, dunking, or dessert! In fact, they’re the star ingredients of this satisfyingly creamy yet healthy soup. Pumpkin is high in fiber, potassium, and beta-carotene, and may even play a role in cancer prevention, while apples are high in vitamin C, fiber, and antioxidants. This soup makes an elegant starter for a Sunday or holiday dinner, or a comforting cup on chilly autumn or winter days. To make this soup vegetarian-friendly, simply swap out the chicken stock for vegetables, and omit the Greek yogurt if you’re vegan.

Roasted Pumpkin and Apple Soup

Serves 6

Ingredients

  • 4 pounds fresh pumpkin, peeled, seeded, and cut into chunks
  • 4 large apples, peeled, seeded, and cut into quarters
  • 1 cup onion, chopped
  • 2 1/2 tbsp extra-virgin olive oil
  • 1 tsp salt
  • 1/4 tsp ground pepper
  • 2 tbsp chopped fresh herbs (sage and thyme work well)
  • 6 cups fat-free, low-sodium chicken broth
  • 1 cup low-fat plain Greek yogurt
  • 1/2 tsp ground cardamom
  • 1 tsp ground nutmeg
  • 1 slice of hearty whole-grain bread
  • 1 small garlic clove, chopped

Instructions

Preheat the oven to 350 degrees. Toss together pumpkin, apples, onion, 2 tbsp olive oil, 1 tsp salt, and pepper. Spread evenly onto a large rimmed baking sheet. Roast, tossing once, for 30 minutes.

Add in herbs, toss again, and continue roasting until extremely tender and starting to brown, 20 minutes more. Transfer to a Dutch oven and add 2 cups of broth. Use a hand blender to smooth, adding remaining broth as you blend.

Add in Greek yogurt, cardamom, nutmeg, and 1 tsp of salt. Heat through over medium heat, stirring constantly for about 5 more minutes.

To make the croutons: Cut one slice of whole-grain bread into small squares, coat with 1/2 tbsp of olive oil, chopped garlic, 1/2 tsp of salt, and bake at 350°F until golden brown and crunchy. Sprinkle a few croutons on each bowl of soup when served.

Prep tip: Pumpkins can be tough to peel. To make the process easier, poke holes in the pumpkin with a knife several times and microwave for 2 minutes.

Can’t find a pumpkin? Kobucha or butternut squash make great substitutes.

Nutrition Facts

Servings Per Container: 6

Amount Per Serving
Calories            239
Total Fat             7 g
Saturated Fat  1.1 g
Trans Fat             0 g
Cholesterol         0 mg
Sodium            490 mg
Carbohydrate   42 g
Dietary Fiber       6 g
Sugars                19 g
Protein                 9 g

Photo: Margaret O’Malley

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Last Updated: 10/5/2016
Posted in: Diet & Nutrition

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