Roasted Garlic and Pumpkin Soup

Pareve winter comfort recipe

After the indulgence of holiday eating, it’s common to feel off track and not quite your best. Whether it’s too many heavy meals, sweets, or carb-loaded dishes, this Roasted Garlic and Pumpkin Soup is the perfect recovery recipe to help reset your body and restore balance. Light, nourishing, and low-carb, it offers a healthy alternative to traditional starchy winter dishes like bread, rice, and potatoes. As we celebrate the first day of Hanukkah, this recipe is a great way to enjoy something wholesome after all the latkes and sufganiot—you know, after all, we can’t live on carbs alone!

Packed with the flavors of roasted pumpkin and garlic, this soup provides all the comfort of winter without the heaviness of post-holiday food fatigue. The natural sweetness of the pumpkin and the richness of the garlic ease you back into your healthy routine, while the soup delivers a wealth of nutrients and fiber. It’s a gentle way to recover from holiday indulgence, support your body, and embrace the season in a way that aligns with your health goals.

As the winter months settle in, there’s nothing like a warm, comforting bowl of soup to nourish the body and soul. By swapping out traditional starches for nutrient-dense root vegetables like pumpkin and carrots, you can enjoy a satisfying, flavorful meal that supports your low-carb goals. While root vegetables do contain carbs, they offer a more sustainable source of energy and a variety of micronutrients compared to refined carbs like bread and rice. Plus, this soup is incredibly versatile—add a spicy kick with ginger and chili, boost the protein content with a dollop of Greek yogurt or cottage cheese, or add crunch with roasted pumpkin seeds on top.

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Roasted Garlic and Pumpkin Soup Recipe
Pareve

Prep time: 10 minutes
Cook time: 40 minutes
Serves: 4

Ingredients:

• 1 tablespoon + 1 teaspoon olive oil

• 1 ½ lb. (680g) pumpkin, chopped into larger pieces

• 2 carrots, roughly chopped

• 2 onions, roughly chopped

• 1 large garlic head

• 1 teaspoon dried rosemary

• ½ teaspoon turmeric

• 3 cups (720ml) vegetable stock (or water)

• 2 tablespoons apple cider vinegar

• Salt and pepper to taste

Directions:

1. Preheat the oven to 200°C/400°F.

2. Place chopped pumpkin, carrots, and onions on a large baking sheet and toss with 1 tablespoon of olive oil. Generously season with salt and pepper.

3. Cut the top ¼ to ½ inch from the garlic bulb, peel off the outer papery layer, and drizzle with 1 teaspoon of olive oil. Wrap the garlic in aluminum foil and add it to the baking sheet.

4. Roast everything in the oven for 30-40 minutes, or until vegetables are fork-tender and golden.

5. Transfer the roasted vegetables and any juices to a stock pot. Squeeze the roasted garlic directly into the pot and discard the skin.

6. Add the vegetable stock, rosemary, and turmeric. Bring to a boil, then simmer for 4-5 minutes.

7. Let it cool for 5 minutes, then use an immersion blender to puree the soup.

8. Stir in the apple cider vinegar, adjust seasoning with salt and pepper, and serve.

Serving size: 4 bowls

Calories per serving: 146
Macros:

• Carbohydrates: 25g

• Fiber: 3.1g

• Protein: 2.9g

• Fat: 5.3g

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Whether you’re looking for a low-carb alternative to more carb-heavy winter meals or simply want to enjoy a comforting, nutritious soup, this Roasted Garlic and Pumpkin Soup hits the spot. Enjoy it as part of your winter routine and experiment with different variations to make it your own. It’s a tasty and satisfying way to enjoy the winter season without the carbs!

Here’s to our healthy winter eating

Am Yisrael Chai ✡️

Kenden