By Margaret O’Malley
Roasted Pumpkin and Apple Soup
- 4 pounds fresh pumpkin, peeled, seeded, and cut into chunks
- 4 large apples, peeled, seeded, and cut into quarters
- 1 cup onion, chopped
- 2 1/2 tbsp extra-virgin olive oil
- 1 tsp salt
- 1/4 tsp ground pepper
- 2 tbsp chopped fresh herbs (sage and thyme work well)
- 6 cups fat-free, low-sodium chicken broth
- 1 cup low-fat plain Greek yogurt
- 1/2 tsp ground cardamom
- 1 tsp ground nutmeg
- 1 slice of hearty whole-grain bread
- 1 small garlic clove, chopped
Preheat the oven to 350 degrees. Toss together pumpkin, apples, onion, 2 tbsp olive oil, 1 tsp salt, and pepper. Spread evenly onto a large rimmed baking sheet. Roast, tossing once, for 30 minutes.
Add in herbs, toss again, and continue roasting until extremely tender and starting to brown, 20 minutes more. Transfer to a Dutch oven and add 2 cups of broth. Use a hand blender to smooth, adding remaining broth as you blend.
Add in Greek yogurt, cardamom, nutmeg, and 1 tsp of salt. Heat through over medium heat, stirring constantly for about 5 more minutes.
To make the croutons: Cut one slice of whole-grain bread into small squares, coat with 1/2 tbsp of olive oil, chopped garlic, 1/2 tsp of salt, and bake at 350°F until golden brown and crunchy. Sprinkle a few croutons on each bowl of soup when served.
Prep tip: Pumpkins can be tough to peel. To make the process easier, poke holes in the pumpkin with a knife several times and microwave for 2 minutes.
Can’t find a pumpkin? Kobucha or butternut squash make great substitutes.
Servings Per Container: 6
Amount Per Serving
Total Fat 7 g
Saturated Fat 1.1 g
Trans Fat 0 g
Cholesterol 0 mg
Sodium 490 mg
Carbohydrate 42 g
Dietary Fiber 6 g
Sugars 19 g
Protein 9 g
Photo: Margaret O’Malley
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