pumpkin soupIt’s that time of year again; mornings are getting cooler, leaves are turning colours and all you want is a warm cup of soup! This roasted pumpkin-apple soup is a great use of fresh, in season and locally grown ingredients.

Roasted Pumpkin-Apple Soup
Recipe Type: Soup
Serves: 12
  • 4 lb pumpkin, seeded and cut into 2-inch pieces
  • 4 large sweet-tart apples (ex. Empire) unpeeled, cored and cut into small pieces
  • 1/4 cup extra-virgin olive oil
  • 1 1/4 tsp salt
  • 1/4 tsp freshly ground pepper
  • 1 tbsp fresh sage, chopped
  • 6 cups reduced-sodium chicken or vegetable broth
  • 1/3 cup chopped hazelnuts, toasted
  • 2 tbsp hazelnut oil
  1. Preheat oven to 450F. Toss chopped pumpkin and apples, olive oil, 1 tsp salt and pepper in a large bowl. Spread evenly on a large rimmed baking sheet. Roast, stirring once for 30 minutes. Stir in sage and continue roasting until very tender and starting to brown (15-20 minutes more).
  2. Transfer 1/3 of the pumpkin and apples to a blender along with 2 cups of broth. Puree until smooth. Repeat with remaining pumpkin and apple mix. Season with the remaining 1/4 salt and heat over medium-low heat, stirring constantly for 5-7 minutes. Serve each portion topped with hazelnuts and a drizzle of hazelnut oil.
  3. To roast hazelnuts: place in a small dry skillet and cook over medium-low heat, stirring constantly until fragrant and lightly browned (2-4 minutes). I would do the same with the fresh pumpkin seeds for a snack!
  4. Tip: If you are having a hard time cutting the pumpkin, pierce several times with a ford and microwave on high for 45-60 seconds. As the pumpkin becomes softer, use a sharp knife to cut into smaller pieces.
  5. *Be sure to pair with a lean protein source (Baked/broiled chicken or fish) for a complete meal.
Serving size: 1 cup Calories: 180 Fat: 9 Carbohydrates: 25 Fiber: 6 Protein: 3