Pumpkin Soup
Prep time
Cook time
Total time
This soothing pumpkin soup is the epitomy of fall, with a Mediterranean twist. This soup has a smooth savory sweet flavor with a perfect blend of spices, perfect for soothing your tummy.
Recipe type: Super Soups
Serves: 12 cups
  • 1 medium sugar pumpkin
  • 1 medium potato, peeled and cut into 1-in. cubes
  • 3 TB. extra-virgin olive oil
  • 4 medium carrots
  • 2 medium stalks celery
  • [1/2] medium white onion, chopped
  • 1 tsp. salt
  • 3 TB. fresh sage, chopped
  • 6 cups chicken stock or vegetable stock
  • 1 tsp. ground cumin
  • 1 tsp. ground coriander
  • [1/2] tsp. turmeric
  • [1/2] tsp. ground nutmeg
  • [1/2] tsp. cinnamon
  • 2 tsp. sugar
  • [1/2] cup heavy cream
  • [1/3] cup sunflower seeds
  1. Preheat the oven to 450ºF.
  2. Cut sugar pumpkin in half, and remove seeds. Place pumpkin cut side down on a baking sheet, and bake for 40 minutes.
  3. Meanwhile, in a small saucepan over medium heat, boil potato in water to cover for about 7 minutes or until tender. Drain and set aside.
  4. Scoop out pumpkin flesh and set aside.
  5. In a large pot over medium heat, heat extra-virgin olive oil. Add carrots, celery, white onion, and salt, and sautee, stirring occasionally, for 10 minutes.
  6. Add sage, and cook for 4 more minutes.
  7. Add chicken stock, and cook for 5 minutes.
  8. Add pumpkin and potato, and using a handheld immersion blender or in a food processor fitted with a chopping blade, blend mixture for 1 or 2 minutes or until smooth.
  9. Add cumin, coriander, turmeric, nutmeg, cinnamon, and sugar. Reduce heat to medium-low, and cook for 10 minutes.
  10. Add heavy cream, and remove from heat.
  11. In a small saucepan over medium heat, toast sunflower seeds for 2 minutes or until golden brown.
  12. Serve immediately, topped with toasted sunflower seeds.
Tasty Tip
If you can't find a sugar pumpkin, you can use 4 cups canned pumpkin purée instead.
Nutrition Information
Serving size: 2 cups Calories: 333 Saturated fat: 7g Carbohydrates: 30g Sodium: 1,210mg Fiber: 8g Protein: 10g Cholesterol: 27mg



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