Roasted Pumpkin Sage Soup
—·American
Ingredients
- 2 medium (6 lbs total sugar pumpkins or pumpkin pie pumpkins)
- 1 tbsp butter (olive oil for dairy-free or whole30)
- 3/4 cup shallots (diced)
- 3 cloves garlic (chopped)
- 4 cups fat free (low sodium chicken broth (vegetarians can use vegetable stock))
- 1 tbsp fresh sage (plus more for garnish)
- salt and fresh pepper to taste
- reduced fat sour cream for garnish (optional)
Instructions
8 steps
- 1
Heat the oven to 400°F.
- 2
Using a heavy, sharp knife, cut the pumpkins in half. Scoop out seeds and place on a baking sheet; bake for 1 - 1-1/2 hours.
- 3
When the pumpkin is cooked and cool enough to handle, use a spoon to scoop out the flesh. This should make about 5 cups.
- 4
Add butter to a large pot or Dutch oven, on medium heat; add shallots and sauté until tender, about 4 minutes.
4 min - 5
Add garlic and cook an additional minute.
- 6
Add pumpkin and broth to the pot, along with sage, salt and pepper and bring to a boil. Simmer, covered for about 15 minutes.
15 min - 7
Blend in a blender or immersion blender and blend the soup until smooth.
- 8
(Optional) Garnish with light sour cream or 0% Greek yogurt and sage.
Progress
0 / 8 steps
Nutrition
Per serving (based on 5 servings)
Calories
137cal
Protein
6.0g
Carbs
25.0g
Fat
3.0g
Fiber
7.0g
Sugar
9.0g
Sodium
459mg
Saturated Fat
1.5g
