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Vegetarian Pumpkin Soup

50 min
10 min prep
40 min cook

Serves 6

Ingredients

  • 1 tbsp Extra Virgin Olive Oil
  • 1/2 cup Yellow onions, diced
  • 1/2 cup Carrot, diced
  • 1/4 cup Celery stalks, diced
  • 2 Fresh garlic clove
  • 1 tbsp Chipotle Peppers in Adobo Sauce, minced
  • 1 Russet potato, diced
  • 32 fl oz Low sodium vegetable broth
  • 15 oz Solid Pack Pumpkin
  • 1 cup Water
  • 1/4 cup Roasted salted pepitas
  • 1/4 cup Dairy Free Parmesan

Instructions

  1. Heat olive oil in a medium saucepan on medium-high.
  2. Add onions, carrots, celery, and garlic. Cook several minutes until onions are translucent.
  3. Then add minced chipotle, potatoes and vegetable stock. Bring to a simmer and cook until potatoes are tender. Remove from heat.
  4. Spoon into a blender along with the pumpkin (you may have to do this in batches). Blend until smooth.
  5. Serve with dairy free Parmesan and pepitas.

Nutrition

18gCarbs
6gFat
4gProtein

Nutrition Facts

6 servings

  • Amount Per Serving
    Calories140
  • % Daily Value*
  • Total Fat
    • 6g
    • 9%
  • Saturated Fat
    • 1.5g
    • 8%
  • Trans Fat
    • 0g
  • Cholesterol
    • 0mg
  • Sodium
    • 540mg
    • 23%
  • Total Carbohydrate
    • 18g
    • 6%
  • Dietary Fiber
    • 4g
  • Sugars
    • 5g
  • Protein
    • 4g
  • Vitamin C
    • 10%
  • Calcium
    • 8%
  • Iron
    • 8%
  • Vitamin A
    • 220%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Disclaimer

This information is provided for educational purposes only, and the values are estimates.

We make no representations or warranties regarding dietary or lifestyle attributes, allergen contamination, nutrition information, ingredient information, claims, or the products purchased for the recipes.

Products in your order may be substituted. Adding optional ingredients, substituting products, or manufacturer product formulation changes could alter the nutritional or ingredient content of this recipe. Check each product’s label for nutrition and ingredient information, and contact the manufacturer with product related questions.

Consult a healthcare provider for nutritional guidance specific to your needs.

Since cooking times can vary, ensure that all recipe ingredients are cooked to a safe internal temperature according to USDA guidelines.