Roast Pumpkin & Apple Soup

Soup weather is upon us & this is like a warm hug in a bowl! Pumpkin & apple who would have thought?! It’s a match made in heaven.

The apple adds a delicious sweetness & compliments the pumpkin beautifully. Roasting everything before adds another level of flavour through caramelisation.

There is absolutely no need to peel anything, as always, there’s so much nutrition in the skin. I also keep the seeds in, because they’re high in zinc & goods fats, plus it’s an easy way to bump up the nutritional value of soup. Once it’s blitzed up, if you have a good blender you won’t taste the skin or seeds-promise!

The white beans add creaminess, fibre & protein to help keep you fuller for longer.

This recipe is relatively low calorie so definitely have a larger serve or have it with some crusty bread (I can’t go past a grainy sourdough, lightly toasted with extra virgin olive oil…mmmm)

I've tried different types of pumpkin & I have to say in my opinion Kent Pumpkin is by far the best for pumpkin soup!

Red lentils also work well instead of white beans but you will need to cook these in the stock first.

I’ve made this soup lots of times, adding in different veg. Try adding sweet potato, more potato or carrot to the mix, these works every time as well.

I was feeling a little fancy & added a swirl of basil pesto which I had in the fridge-it adds a nice flavour punch!

If you make this Roast Pumpkin and Apple Soup, be sure to leave a comment and/or give this recipe a rating! I love to hear from you and always respond. And, of course, don’t forget to tag me in your photos on instagram, seeing a photo of the recipes you have made is my fave & inspires me to make more!

Yield: 4

Author: Sarah Viney

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Roast Pumpkin & Apple Soup

Prep time: 8 MinCook time: 1 H & 10 MTotal time: 1 H & 18 M

Ingredients

• 1 Brown Onion
• 5 cloves Garlic
• 1 Granny Smith Apple
• 1 Potato
• 900g Kent Pumpkin
• 2 Tbsp Extra Virgin Olive Oil
• 3 cups Salt Reduced Stock
• 1 can White Beans (drained & rinsed)
• Salt & Pepper
• Greek or Natural Yoghurt to serve

Instructions

1. Preheat oven to 200C
2. Prep the vegetables. Peel the onion & cut in half, cut potato in half, chop pumpkin into 4-5cm pieces, core apple & cut in half
3. Add all ingredients in a baking dish, drizzle with extra virgin olive oil, season with salt & pepper & roast for 50-60 minutes
4. Remove vegetables, allow to cool for 5 minutes. *Add to a blender along with beans & stock, blend until creamy
5. Pour into a pot over a medium-high setting to heat through. Season with pepper & add a dollop of yoghurt & enjoy with crusty bread

Notes:

*If you have a stick blender, add stock, beans & vegetables to the pot & puree with a stick blender until creamy

Nutrition Per Serve

Calories

278

Fat (grams)

1.8

Sat. Fat (grams)

0.5

Carbs (grams)

43.0

Fiber (grams)

17.8

Sugar (grams)

25.3

Protein (grams)

12.9

Sodium (milligrams)

937

Nutrition is per serve

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