Roasted Pumpkin and Cauliflower Soup
Who doesn't love a big bowl of comforting pumpkin soup in winter?
It surprises lots of people that pumpkin fits into a lower carb lifestyle! It has three times less carbs than sweet potato, and whilst it doesn't fit into a super low, ketogenic type of diet (under 30g carbs/day), it certainly fits into a moderately low carb lifestyle (under approximately 60-70 g carbs/day) which is what I recommend in my approach and programs. Keto is far to restrictive!
I hope you love this recipe!
Recipe!
Ready in: 45 mins
Serves: 4
Ingredients
600 g pumpkin
1 medium head cauliflower
1 tbsp olive oil
1 tsp salt
1.5 tbsp butter
2 cloves garlic
1 medium brown onion
4 celery stalks
4 dried bay leaves
6 cups vegetable stock
30 ml coconut cream or double cream
44 g unflavoured collagen powder (optional)
Method:
Preheat oven to 190 degrees C.
Chop the pumpkin and cauliflower into smallish pieces (about 2 inches x 2 inches). Dice onion and celery too and set aside. Crush the garlic.
Place the chopped pumpkin and cauliflower florets on to a baking tray, drizzle with olive oil, toss around to coat evenly and then sprinkle over some salt.
Place in the oven and roast for 20 minutes.
In the meantime, on low heat, melt the butter in a large saucepan.
Add the garlic, onion, celery and bay leaves and gently cook until soft and transparent.
Take the pumpkin and cauliflower out of the oven and tip into the softened garlic, onion and celery, and add a little more salt.
Place the lid on the saucepan and gently cook for around 10-15 minutes.
Add the vegetable stock and cook for another 10-15 minutes.
Take out the bay leaves, and with a hand-blender, blitz the vegetables. Stir through the cream and the collagen!
Notes:
The collagen is added at the end to bump up the protein in this meal as it is very low without it (only 6 g without). It's not 100% necessary, but just be conscious of this if you don't add it and perhaps eat extra protein in your day elsewhere (leftover meat, boiled eggs, vanilla protein with yoghurt for example). I love the Morlife Marine Collagen (enter healthwithbec for 15% off).
Coconut cream can be swapped to double cream if tolerated.
Macros / serve:
Calories: 239 kcal
Protein: 16 g (with collagen) 6 g without. Read note above!
Fat: 10 g
Net carbs: 21 g
Fibre: 5 g
I hope you love this recipe. When you make it, please share on instagram and tag me so that I can see! I love that so much.
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