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Roasted Pumpkin-Shallot Soup with Toasted Pumpkin Seeds One Star

Get Ready

Servings: Serves 6

Cook Time: 80 minutes

Prep Time: 35 minutes


vegetable cooking spray
1 (4 to 4 1/2 lb.) sugar pumpkin
1/4 tsp. plus 1/8 tsp. sea salt, divided
1/2 tsp. freshly ground black pepper, divided
1 Tbsp. extra-virgin olive oil
6 medium shallots, coarsely chopped, about 1 cup
1/2 tsp. ground coriander
1/2 tsp. ground cumin
1/2 tsp. ground ginger
3 cups low-sodium vegetable broth
1/2 lemon


1. Preheat oven to 375 degrees F. Place the racks in the oven in the upper and lower thirds. Line 2 rimmed baking sheets with foil and spray with vegetable cooking spray.
2. Remove stem and cut pumpkin in half lengthwise. Scrape seeds into a medium bowl. Scrape out stringy bits and discard.
3. Place pumpkin halves on one of the prepared pans, flesh side down. Place on bottom rack and roast until tender and skin is softened (it may get a little brown in spots), about 45 to 50 minutes. Turn flesh side up to cool.
4. Meanwhile, spread seeds on second baking sheet. They may be sticky from the pumpkin juices - this is OK and adds flavor. Sprinkle with 1/8 tsp. of the salt and 1/4 tsp. of the pepper. Place on top rack and roast for 10 minutes, then stir, and roast until lightly browned, another 5 to 7 minutes. Remove from oven and set aside.
5. Heat oil in a large stockpot over medium-high heat and add shallots. Cook until translucent, about 5 minutes. Add coriander, cumin, and ginger and stir until fragrant - be careful not to burn. Add broth. Scoop the slightly cooled pumpkin from the skin and add to the pot. Stir well to combine. Bring to a gentle simmer and cook 10 minutes. Using an immersion blender (or regular blender in batches), puree soup until smooth. Season with remaining 1/4 tsp. salt and 1/4 tsp. pepper.
6. Ladle soup into deep bowls and add a squeeze of lemon juice from the lemon half. Top with reserved pumpkin seeds and serve.
Source: Hannaford fresh Magazine, September - October 2014

Nutritional Information

* Percent Daily Values are based on 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Saturated Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carbohydrate Less Than 300g 375g
Dietary Fiber Less Than 25g 30g
Nutritional Facts
Servings Serves 6
Base Nutrients
Calories n/a
Calories from Fat n/a
Total Fat n/a
Saturated Fat n/a
Cholesterol n/a
Sodium n/a
Total Carbohydrates n/a
Dietary Fiber n/a
Protein n/a
Vitamin A n/a
Vitamin C n/a
Calcium n/a
Iron n/a

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