Pumpkin Soup

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Pumpkin Soup

   Prep Time: 20 mins

   Cooking Time: 55 mins

   Serves: 8



  • 400ml Coconut Milk
  • 800g Raw Pumpkin (diced)
  • 3 x Garlic Cloves (minced)
  • 200g Red Onion (cut in wedges)
  • 3 tsp Dried Sage
  • 2 tsp Dried Thyme
  • 1 x Vegetable Stock Cube
  • 3 Tbsp Olive Oil
  • Salt


Nutritional Values (per Serving):

  • Calories: 85 kcal
  • Net Carbs: 8.5g
  • Protein: 1.6g
  • Fat: 5.3g



- Pre heat the oven to 200c/390f/Gas Mark 6.
- Add the pumpkin and onion to a large bowl with the sage, thyme and garlic, add the olive oil and mix thoroughly.
- Transfer to a baking sheet and roast for 40 minutes turning occasionally.
- Make up 1 litre of stock whilst the vegetables are roasting.
- Transfer the pumpkin and onion to a large saucepan, add the stock and tin of coconut milk, simmer for 15 minutes.
- Remove from the heat and using an immersion blender, blend the vegetables until the soup is smooth.

** Optional: Garnish with coconut milk or cream and a few pumpkin seeds.


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Tommy Le - Keto Coach

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