Tuesday, November 1, 2011

Pumpkin Soup with Balsamic & Rosemary Croutons


Hope you all had a fantastic Halloween!!  I’m sure everyone has had their share of treats!?!  Today I’ll bring you something from the vault.   This is THE BEST pumpkin soup I know of! __________________________________________________________________

It is officially fall, there is no denying it now! The air is crisp, the leaves are turning colors, Christmas commercials are beginning to flooding the airwaves and Starbucks has re-launched their infamous Pumpkin Spice Latte. You can’t get much more fall than that! Fall for me is time for the summer clothes to be packed away, time to send the patio furniture to its winter home, and best of all it’s time to start hunting for the perfect pumpkin at the pumpkin patch!

Pumpkins are so versatile; you can make pumpkin pie, pumpkin smoothies, pumpkin brownies pumpkin curries, and best of all pumpkin soup! Not only are they versatile, pumpkins pack a healthy punch too; 1 cup of pumpkin is around 50 calories, 0 fat and 4 gram of fibre and it has over 100% of your vitamin A.

What’s not to love?

This recipe was graciously given to me from my Mom. She has been making it forever, and anyone that has tried it has fallen in love. It is a definite company pleaser and a great appetizer for a turkey dinner feast. At the bottom of this recipe I also give instructions for using fresh pumpkin, which is a great use for all the creepy jack-o-lanterns leftovers, as well as some gluten and allergy friendly garnishes.


Pumpkin Carrot Soup with Balsamic and Rosemary Croutons
Makes about 4 cups

• 1 Tablespoon Olive Oil
• 3 medium carrots (grated and chopped)
• 3 cloves of garlic (minced)
• 2 green onions (chopped) + 1 extra for garnish (cut on an angle)
• 1 orange or yellow pepper (seeded and chopped into small pieces)
• 1 teaspoons ginger (grated)
• 3 cups chicken or vegetable stock (The chicken makes the soup more buttery tasting)
• 1 398ml can of pure pumpkin *
• Salt and pepper to taste


1. Sauté green onions, garlic, carrots and peppers in olive oil for about 2 minutes. Add in ginger.

2. Place sautéed mixture in blender – add about 1 cup vegetable stock. Blend until smooth. (This may have to be done in bunches, depending on the size of your blender.

3. Place blender mixture back into pot, and add remaining stock.

4. Add can of pureed pumpkin and stir until mixed together

5. Cook on medium for about 10 minutes or until croutons are complete.

6. Serve with croutons and green onion.

A few options:
- To add sweetness to soup add in _ apple before pureeing
- Add curry powder for an ethnic flare
- Use pumpkin pie spice (all spice, cinnamon, nutmeg, ginger)
- For a protein boost add rinsed and drained canned chickpeas after pureeing
- To make for a complete meal, serve over quinoa
- To use fresh pumpkin – Wash outside of small pumpkin, remove seeds, cut pumpkin into large chunks. Place pumpkin chunks onto a baking pan and roast at 400 degrees until pumpkin is soft and has caramelized. Let pumpkin cool, and scoop flesh out of skin. Add pumpkin flesh to the blender and puree with chicken or vegetable broth until smooth. Add puree to soup.

Balsamic and Rosemary Croutons

• 1/2 French Baguette – or favourite type of bread
• 2 teaspoons olive oil
• 2 teaspoons balsamic vinegar
• 2 teaspoons dried rosemary.
Preheat over at 350 degrees.
Cut bread up into 1 inch cubes
Drizzle with Olive oil, Balsamic Vinegar and Rosemary*
Stir until all pieces of bread are coated
Put in oven for 10 – 15 minutes, stirring _ way through
Make sure to watch, it will burn quickly
Cook until bread gets crispy

*Alternatives crouton flavours:
- Coconut Oil and curry powder
- Olive oil, cinnamon and sugar (would be fantastic with the apple version of this soup)
- Butter and Garlic

Gluten free garnishes :
- Parsley, chives, dill
- grated cheese
- chopped apple
- cashew cream (soak cashews for 4+ hours and blend with a bit of water or milk of choice until smooth, you can also add fresh herbs or spices for an extra flare)
- crème fresh or sour cream
- toasted pumpkin seeds
- buttered popcorn (yes you heard right, buttered popcorn is awesome on this)

Jessica signature


  1. The soup looks amazing! Pumpkin and carrot really do sound great together, and I'm a big fan of rosemary. I think soup is my favorite thing about fall!
    Thanks for sharing :)

  2. sounds amazing, Jessica, and looks great too! :)

  3. That bright orange looks so delicious and cheery! I want a bowl so bad! :)

  4. Soup is pretty much my favourite thing ever. This one sounds so good, and I love the crutons on top - very fancy!

  5. I just found your blog today, and you have some great dairy-free recipes!

  6. i've really got pumpkin on the brain today....

    by the way, are you in vancouver? if so, i'm coming to your city this weekend!!!

  7. You sure know how to make me hungry! This soup looks perfect for the weather outside right now. I think I even may the ingredients for tonight...if so, this IT for dinner! :)

  8. Those croutons sound perfect! I've made pumpkin carrot soup before, and I think that topping would make it so delicious :)

  9. Great recipe (love pumpkin) and great blog! Inspiring :))

  10. OMG I just made this and my fam wolfed it down. I never knew pumkin could be so good. Also this kind of healthy food helps me with my skin tightening mission.


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