Easy Pumpkin Soup

Health Rating

Ingredients

2 pumpkin	Sugar pumpkin
1 tbsp	Olive oil
3 clove(s)	Garlic (diced)
2 medium shallot(s)	Shallots (diced)
2 cup	Vegetable stock/broth, gluten-free
1 cup	Coconut milk, reduced fat (or other non-dairy beverage)
1 dash	Cinnamon
1 dash	Black pepper
2 tbsp	Maple syrup (or honey)
1 dash	Nutmeg, ground
1 dash	Sea salt

Preheat the oven to 350F (177C) and line a baking sheet with parchment paper.
Using a sharp knife, cut off the tops of two sugar pumpkins and then halve them. Use a sharp spoon to scrape out all of the seeds and strings (see notes for a link to roasting seeds).
Brush the flesh with oil and place face down on the baking sheet. Bake for 45-50 minutes or until a fork easily pierces the skin. Remove from the oven, let cool for 10 minutes, then peel away skin and set pumpkin aside.
To a large saucepan over medium heat add olive oil, shallot, and garlic. Cook for 2-3 minutes, or until slightly browned and translucent. Turn down heat if cooking too quickly.
Add remaining ingredients, including the pumpkin, and bring to a simmer.
Transfer the soup mixture to a blender or use an emulsion blender to puree the soup. If using a blender, place a towel over the top of the lid before mixing to avoid any accidents. Pour the mixture back into the pot.
Continue cooking over medium-low heat for 5-10 minutes and taste and adjust seasonings as needed. Serve and enjoy!

Calories 211

Calories from fat 78

Calories from saturated fat 55

Total Fat 8.7 g

Saturated Fat 6.1 g

Trans Fat 0.0 g

Polyunsaturated Fat 2.9 g

Monounsaturated Fat 8.5 g

Cholesterol 0

Sodium 743 mg

Potassium 855 mg

Total Carbohydrate 31 g

Dietary Fiber 4.6 g

Sugars 9.6 g

Protein 4.7 g

Vegetables

3.0