Healthy Lunch Pumpkin Soup with Roasted Pumpkin Seeds

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Thick, buttery and made with a touch of sage, this hearty soup might be the most delicious thing to come out of your pumpkin patch—and it’s garnished with sweet cinnamon-roasted pumpkin seeds!


4 lb pumpkin (2 small or 1 larger), cut into 6-inch pieces 2 tbsp Smart Balance® Blended Butter Sticks 1 large onion, finely chopped 3 tbsp shallot, minced 8 cups reduced sodium chicken or vegetable broth 2 sage leaves 1/4 tsp nutmeg, freshly grated salt and pepper to taste

 For the Roasted Spiced Pumpkin Seeds:

1 cup raw pepitas (pumpkin seeds) 1 tbsp Smart Balance® Cooking Oil 1 tbsp brown sugar 1 tsp cinnamon kosher salt, to taste


Preheat oven to 375°F.

Place the cut pumpkin on a baking sheet and cover with foil. Reserve the pepitas (pumpkin seeds). Bake at 375°F for 1 to 1 1/2 hours or until the pumpkin pieces are tender. Scoop out the pulp and discard the rind. In a large saucepan, melt butter over low heat. Add the onion and shallot and sauté until softened, about 2 to 3 minutes. Add the roasted pumpkin, broth, sage and nutmeg. Bring to a boil, then cover, turn heat to low and simmer for 20 to 25 minutes. Meanwhile, combine pepitas with oil, brown sugar, cinnamon and salt in a small bowl. Toss well to combine. Line a baking sheet with parchment paper and spread out the pumpkin seeds. Roast until the seeds begin to brown, about 12 to 15 minutes; set aside to cool. When the soup is done, using an immersion blender, puree the soup until smooth, then adjust salt and pepper to taste. To serve, transfer soup to bowls and garnish each with roasted spiced pumpkin seeds. Nutrition Info:

Makes 8 servings. 1 1/4 cups with 2 tbsp pepitas per serving.

Nutrition Per Serving:

Calories 194 Fat 9g Saturated Fat 2g Trans Fatty Acid 0g Poly Fat 3g Mono Fat 3g Cholesterol 4mg Sodium 587mg Carbohydrates 22g Dietary Fiber 2g Total Sugars 7g Protein 9g

Recipe and Image:

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