Pumpkin Soup with Pumpkin Seed-Mint Pesto

Gluten Free
Dairy Free
Health score
17%
Pumpkin Soup with Pumpkin Seed-Mint Pesto
50 min.
4
487kcal

Suggestions


Craving a bowl of pure autumnal bliss that's both comforting and surprisingly vibrant? Look no further than this Pumpkin Soup with Pumpkin Seed-Mint Pesto! Forget the heavy, dairy-laden pumpkin soups of the past; this recipe is a light and refreshing take on a classic, perfect for a satisfying lunch or a cozy dinner.

This Gluten Free and Dairy Free delight comes together in under an hour and serves four, making it ideal for a weeknight meal or a small gathering. The star of the show, aside from the creamy pumpkin soup itself, is the homemade Pumpkin Seed-Mint Pesto. Imagine a burst of fresh mint, toasted pumpkin seed crunch, and a hint of garlic, all swirled into each spoonful of velvety soup. The pesto adds a textural and flavor dimension that will have you craving more!

With just the right amount of spice from ginger and coriander, and a hearty dose of pumpkin goodness, it's a meal that nourishes the body and soothes the soul. You'll be surprised how simple it is to create this restaurant-worthy soup at home. Grab a vibrant pumpkin or other orange-fleshed squash, gather your favorite herbs, and prepare to experience pumpkin soup like never before!

Ingredients

  • servings soup 
  • 1.5 tablespoons ginger fresh chopped
  • 0.3 cup mint leaves fresh
  • small garlic clove 
  • large garlic cloves chopped
  • teaspoons ground coriander 
  • 0.1 teaspoon kosher salt 
  • 0.8 teaspoon kosher salt 
  • 4.5 cups chicken broth reduced-sodium
  • 0.3 cup olive oil extra-virgin
  • tablespoons olive oil 
  • large onion chopped
  • 0.5 teaspoon pepper 
  • servings pesto 
  • 4.5 cups in. chunks pumpkin peeled (from a)
  • 0.3 cup roasted pumpkin seeds salted

Equipment

  • food processor
  • bowl
  • pot
  • blender
  • mortar and pestle

Directions

  1. Make soup: Saut onion and ginger in oil in a medium pot over medium-high heat until golden, 5 minutes.
  2. Add garlic and coriander and cook until softened, 1 minute, then add pumpkin, broth, salt, and pepper. Simmer, covered, until pumpkin is very tender, 8 to 10 minutes. Pure in batches in a blender until very smooth.
  3. Make pesto: Pound garlic, whole mint leaves, salt, and 1 tbsp. oil in a mortar into a coarse paste (or use a food processor).
  4. Add remaining oil and pumpkin seeds and pound until coarsely crushed.
  5. Drop small spoonfuls of pesto over bowls of soup, garnish with slivered mint, and serve remaining pesto on the side.

Nutrition Facts

Calories487kcal
Protein9.9%
Fat65.25%
Carbs24.85%

Properties

Glycemic Index
51.5
Glycemic Load
6.85
Inflammation Score
-10
Nutrition Score
19.149565157683%

Flavonoids

Eriodictyol
1.16mg
Hesperetin
0.38mg
Apigenin
0.22mg
Luteolin
2.63mg
Isorhamnetin
1.88mg
Kaempferol
0.25mg
Myricetin
0.07mg
Quercetin
7.68mg

Nutrients percent of daily need

Calories:487.37kcal
24.37%
Fat:36.69g
56.44%
Saturated Fat:7.01g
43.81%
Carbohydrates:31.43g
10.48%
Net Carbohydrates:27.52g
10.01%
Sugar:8.19g
9.1%
Cholesterol:6.16mg
2.05%
Sodium:1403mg
61%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:12.52g
25.04%
Vitamin A:12073.93IU
241.48%
Potassium:1408.95mg
40.26%
Manganese:0.71mg
35.38%
Vitamin E:4.4mg
29.31%
Phosphorus:248.38mg
24.84%
Vitamin B3:4.92mg
24.62%
Copper:0.45mg
22.64%
Vitamin C:17.36mg
21.04%
Magnesium:71.43mg
17.86%
Iron:2.94mg
16.33%
Fiber:3.91g
15.66%
Vitamin B2:0.26mg
15.45%
Vitamin K:14.73µg
14.03%
Calcium:139.35mg
13.94%
Vitamin B6:0.21mg
10.74%
Zinc:1.46mg
9.7%
Folate:36.93µg
9.23%
Vitamin B1:0.1mg
6.77%
Vitamin B5:0.52mg
5.21%
Vitamin B12:0.27µg
4.43%
Selenium:2.1µg
3%
Source:My Recipes