Roasted Pumpkin Soup
Warm and comforting, this roasted pumpkin soup is rich in beta-carotene from pumpkin to support eye and immune health, while garlic adds natural anti-inflammatory benefits.
Ingredients:
Pumpkin (cubed) – 250 g
Onion (chopped) – ½ medium
Garlic (chopped) – 1 clove
Olive oil – 1 tsp
Water / Unsalted vegetable broth – 250–300 ml (adjust to consistency)
Prozuca powder – 50 g
Salt – to taste
Black pepper – ¼ tsp
Nutmeg powder – a pinch (optional)
Fresh coriander or pumpkin seeds – for garnish (optional)
Method:
Toss cubed pumpkin with olive oil, salt, and pepper. Roast in a pan for 10-12 minutes or until soft and golden.
In a pan, heat a few drops of oil, sauté onions and garlic until translucent.
Add roasted pumpkin, sautéed onion-garlic, and water/broth to a blender and blend until creamy and smooth.
Transfer blended soup to a saucepan and simmer for 2–3 minutes.
Adjust salt, pepper, and a pinch of nutmeg (if using) according to your taste. Turn off the flame.
Stir in 50 g of Prozuca powder and mix well to avoid lumps.
Serve warm, garnished with herbs or seeds.
1 bowl
Values/serving
169
Energy (kcal)
8.1
Protein (g)
21.6
Carbohydrate (g)
5.6
Fat (g)
5.6
Fibre (g)
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