Carrot and Pumpkin Soup
SERVINGS
Serves 1 personIndulge in the comforting flavors of Carrot and Pumpkin Soup, a nutritious and wholesome dish that combines the earthy sweetness of roasted vegetables with the aromatic essence of fresh rosemary and garlic. This creamy, low-calorie carrot and pumpkin soup is not only visually appealing but also packed with essential vitamins and nutrients, making it a perfect choice for a healthy, fulfilling meal.
Ingredients
- 500 grams pumpkin, peeled and chopped into chunks
- 3 large carrots, peeled and chopped into chunks
- 1 large onion, left whole with skin intact
- 1 garlic bulb, left whole with skin intact
- Fresh rosemary sprigs
- 500 ml chicken or vegetable stock
- Seasonings: salt, pepper, coriander (to taste)
- Fry Light low-calorie cooking spray
Instructions
1: Preparing the Vegetables
- Preheat your oven to 180°C (356°F).
- Place the pumpkin chunks, carrot chunks, whole onion, and garlic bulb in a roasting dish.
- Spray the vegetables lightly with Fry Light low-calorie cooking spray.
- Sprinkle with salt, pepper, and coriander to season, and top with fresh rosemary sprigs for added fragrance.
2: Roasting the Vegetables
- Roast the prepared vegetables in the oven for approximately 60 minutes, or until they are soft and slightly golden.
- This roasting process enhances the natural sweetness of the pumpkin and carrots while giving the garlic and onion a smoky depth.
3: Blending the Soup
- Once roasted, carefully remove the skin from the garlic and onion (it should peel away easily).
- Discard the rosemary sprigs.
- Transfer the roasted vegetables to a blender. Add 500 ml of chicken or vegetable stock and blend until smooth and creamy.
- If the soup is too thick, you can adjust the consistency by adding more stock as needed.
4: Final Touches
- Taste the soup and adjust the seasoning with extra salt or pepper if necessary.
- Serve the soup hot, optionally garnished with a sprig of fresh rosemary or a drizzle of olive oil.
Nutritional Information
This recipe is designed as a side dish when following the Marion Mizzi Diet Plan. It's a low-calorie option perfect to be enjoyed by one person throughout the day. Enjoy the rich flavors of roasted pumpkin and carrots, complemented by the aromatic herbs.
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