This is a nose-to-tail approach, but for a pumpkin. The flesh gets simmered down into a silky soup loaded with fiber, and instead of buying a separate bag of pumpkin seeds, you're toasting the ones that came out of the same vegetable and scattering them right on top. It's a small move that gets you extra zinc, plant protein, and a satisfying crunch against the smooth soup underneath. One pot, one pan, and barely any cleanup. It's a great template if you enjoyed our roasted red pepper tomato soup and want another cozy, fiber-rich bowl.
Ingredients
- 4 cups cubed fresh pumpkin
- 1 onion, chopped
- 2 garlic cloves, minced
- 3 cups vegetable broth
- 2 tablespoons olive oil
- 1/4 cup pumpkin seeds, reserved from the pumpkin or store-bought
- Salt and pepper to taste
Instructions
- Heat olive oil in a pot and sauté onion and garlic until soft.
- Add pumpkin and broth, bring to a boil, then simmer 20 minutes until pumpkin is tender.
- Blend until smooth.
- Meanwhile, toast pumpkin seeds in a dry pan until lightly browned.
- Season soup with salt and pepper, and top each bowl with toasted pumpkin seeds and a drizzle of olive oil.
Nutrition Facts (per serving)
| Calories | 190 |
| Total fat | 12g |
| Total carbohydrates | 18g |
| Dietary fiber | 3g |
| Protein | 5g |
| Sodium | 480mg |
Why This Is Good for Your Gut
Pumpkin flesh is rich in soluble fiber and pectin, which feed beneficial gut bacteria and help regulate digestion. Onion and garlic contribute inulin and fructans, well-studied prebiotic fibers that selectively promote the growth of Bifidobacteria. Pumpkin seeds add zinc, a mineral essential for maintaining the gut's mucosal lining.
Every part of the pumpkin earns its spot in the bowl. Not bad for one vegetable.
This recipe is for informational purposes only and is not a substitute for professional dietary advice.
