Roasted Pumpkin Parsnip Soup

Nothing says fall quite like fresh pumpkin.  Sweet parsnips and a touch of nutmeg round out the seasonal flavors, all roasted together for richness in this gluten-free, vegan soup.  Make a batch of this fat-free, easy soup on the weekend and freeze extras.  Serve with pumpernickel toast or a wild rice salad for a satisfying, healthy weeknight meal.

EASY         Servings: 6     Ready In: 70 minutes

Roasted Pumpkin Parsnip Soup - Healthy, Gluten-Free, Plant-Based, Oil-Free, Easy Vegan Fall Squash Recipe

Roasted Pumpkin Parsnip Soup - Healthy, Gluten-Free, Plant-Based, Oil-Free, Easy Vegan Fall Squash Recipe

Chef's Tip: Whole Pumpkin is Halved and Roasted with Parsnips at high temperature to bring out the natural sweetness

Chef's Tip: Whole Pumpkin is Halved and Roasted with Parsnips at high temperature to bring out the natural sweetness

Chef's Tip: Choose small, "baking" pumpkins for sweeter, intense flavor.  Leave the big pumpkins just for carving

Chef's Tip: Choose small, "baking" pumpkins for sweeter, intense flavor.  Leave the big pumpkins just for carving

Chef's Tip: You can also substitute with any other heirloom fall squash, like acorn, kabocha, buttercup, celebration, and butternut

Chef's Tip: You can also substitute with any other heirloom fall squash, like acorn, kabocha, buttercup, celebration, and butternut


Ingredients

1 Baking Pumpkin
(2.5 - 3 pounds)
2 medium parsnips
1/2 tsp. nutmeg
3-4 cups water
1/2 tsp. salt


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Procedure

Gathering ingredients. Preheat oven to 425 F. 

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To roast the vegetables: Peel the parsnip and cut into 1/2-inch thick pieces. Cut the pumpkin in half along the equator. Use a big spoon to scoop out the seeds. You can roast the seeds and use as garnish on the soup. 
Sprinkle the nutmeg inside one of the pumpkin halves. 
Place the parsnip in a baking dish. Place the pumpkin, cut-side-down, over the parsnips. Add 2 cups of water to the baking dish. Roast at 425F for about 60 minutes. 
The pumpkin is ready when it collapses and is soft enough to scoop out the flesh. Remove from the oven and let cool slightly. 

To finish the soup: When the pumpkin is cool enough to handle, use a large spoon to scoop out the flesh. 
Place the pumpkin, parsnips, and any liquid from the pan into a blender. Add 1 1/2 cups of water and the salt.  Puree until smooth. 
You might need to add another 1/2 cup or so of water to reach a smooth, pourable consistency. Make sure it is hot water, to keep your soup hot.

Garnish with parsley, pumpkin seeds, or chives and serve. 

Chef's Tips: You can use a variety fall squash in this recipe. Acorn, Celebration, and Kaboucha would all taste great.

Yield: 8 cups


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Nutrition Facts

Serving size: 1/6 of a recipe (about 1 1/2 cups)

Calories 117.05
Calories From Fat (4%) 4.46
% Daily Value
Total Fat 0.54g <1%
Saturated Fat 0.2g 1%
Cholesterol 0mg 0%
Sodium 209.62mg 9%
Potassium 978.83mg 28%
Total Carbohydrates 28.4g 9%
Fiber 5.35g 21%
Sugar 9.55g
Protein 2.97g 6%
Calcium 32.15mg 3%
Iron 77.25mg 429%
Vitamin A 13955.98IU 279%
Vitamin C 0mg 0%


Healthy, delicious gluten-free, vegan cookies? Yes, they do exist. This easy recipe avoids refined sugar or syrup with the natural sweetness of bananas. Pumpkin puree keeps them oil-free while maple extract and pumpkin pie spice mix had seasonal Fall flavor. Whole grain oats are great source of vegetarian protein and plant-based fiber.