lemony pumpkin soup

  • total time Total Time: 30m
  • servings Servings: 4
  • serving size Serving Size: 1 cup
  • level Level: easy
  • calories Calories: 220

2 ½ cups low-sodium vegetable broth
2 cups pumpkin puree
1 cup siggi’s 4% plain skyr
¼ cup freshly squeezed lemon juice
1 Tbsp olive oil
2 cloves garlic, minced
1 shallot, diced
1 ½ tsp freshly grated ginger
1 tsp red pepper flakes
1 tsp turmeric
pinch of nutmeg
salt & freshly ground pepper to taste

pepita parmesan topping (optional):
¼ cup pepitas (green pumpkin seeds)
½ cup shredded parmesan cheese

Calories 220, Protein 9g, Total Fat 10g, Saturated Fat 2.5g, Cholesterol 10mg, Sodium 870mg, Total Carbohydrates 21g, Sugars 7g, Fiber 6g

In a soup pot over medium heat, add 1 tablespoon olive oil, shallot, and garlic. Cook for 2-3 minutes, or until translucent and fragrant.

Add the remaining ingredients, stir to combine, and bring to a light simmer for 10 minutes.

Transfer soup mixture to a blender or use an emulsion blender to puree the soup.

Pour the soup back into the pot and continue cooking for an additional 10 minutes.

For the pepita parmesan topping: pre-heat oven to 325°F. Place pepitas on one half of a baking sheet lined with parchment paper so none are on top of each other. Sprinkle a heaping tablespoon of parmesan cheese and pat down into circles on the other half of the pan. Repeat with remaining cheese. Bake for 8-10 minutes until cheese is golden and crisp.

Pour soup into bowls and top with parmesan cheese crisps, pepitas and extra freshly ground black pepper if you desire! For a fun fall twist, serve in mini pumpkins or gourds!


This recipe comes from our friend Maggie Michalczyk, RDN

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