Pumpkin Soup with Toasted Pumpkin Seeds

Pumpkin Soup with Toasted Pumpkin Seeds Healthy Recipe

4 Servings 15 min Cook

Macros/Serving: 164 Calories
Tags:vegetarian | soup


1/4 Cup Pumpkin And Squash Seed Kernels
1/2 Tsp Pumpkin Pie Spice
1 Tbsp Butter
2/3 Cup, chopped Onions
0 Tsp Cayenne Pepper
1 3/4 Cup Pumpkin
3 Cup Vegetable Broth
1 Tbsp Orange Marmalade
1/4 Cup Canned Milk


Place the pumpkin seeds in a small sauté pan set over medium heat.

Cook 3-4 minutes, until they start to toast.

Add a pinch of the pumpkin pie spice to the pan and shake to coat.

Transfer to a plate to cool.

Melt the butter in a medium saucepan over medium heat, then add the onions to the melted butter.

Sauté, stirring occasionally until the onions are tender, about 3-4 minutes.

Add the cayenne pepper and the remaining pumpkin pie spice.

Stir just to combine and cook for 2 minutes.

Add the pumpkin purée and broth, stir, and simmer for 8 minutes.

Stir in the marmalade.

Purée the soup with an immersion blender or transfer in batches to a blender.

Stir in the evaporated milk.

Roughly chop the toasted spiced seeds.

Ladle one cup of soup into each bowl and garnish with 1/4 the of the seeds.