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Roasted Pumpkin Veggie Soup
Course
Appetizer, Side Dish, Soup
Cuisine
American
Diet
Gluten Free, Low Fat, Vegan, Vegetarian
Prep Time
10
minutes
minutes
Cook Time
25
minutes
minutes
Servings
6
Calories
155
kcal
Author
Shinta
Equipment
Air Fryer or Oven
Instant Pot (or use a large pot on the stove top)
Ingredients
750
grams
Pumpkin
see notes
2
Carrots
1
Potato
1
Yellow Onion
3
Garlic Cloves
1½
tablespoon
Olive Oil
1
teaspoon
Paprika
¾
teaspoon
Nutmeg
¾
teaspoon
Turmeric
1
teaspoon
Salt
to season
3
cups
Veggie Stock
or use water + stock cube
½
cup
Coconut Milk
Instructions
Start by chopping the veggies and adding them to a mixing bowl with 1 tablespoon olive oil.
Air fryer Instructions
Toss them to mix, and transfer to Air Fryer basket
Air fry the veggies at 370 F for 10 minutes.
Oven instructions
Transfer to a lined baking sheet.
Roast the veggies at 370 F for 15-20 minutes.
Once the veggies are roasted, transfer to the Instant Pot.
Add stock or stock cube and water, salt, turmeric, paprika, nutmeg.
Stir with a spatul and pressure cook on High for 5 minutes. Natural Pressure release after 6 minutes.
Open the lid of the Instant Pot and add coconut milk. Using a hand blender, blend to a smooth soup.
Check for seasoning and add salt as needed.
Video
Notes
Sugar pumpkin or Red Kuri or Butternut Squash works well for this recipe
Nutrition
Calories:
155
kcal
|
Carbohydrates:
21
g
|
Protein:
3
g
|
Fat:
8
g
|
Saturated Fat:
4
g
|
Polyunsaturated Fat:
1
g
|
Monounsaturated Fat:
3
g
|
Sodium:
879
mg
|
Potassium:
729
mg
|
Fiber:
3
g
|
Sugar:
7
g
|
Vitamin A:
14454
IU
|
Vitamin C:
22
mg
|
Calcium:
49
mg
|
Iron:
2
mg