Pumpkin soup with croutons
A pureed pumpkin soup simmered with onion, chili flakes, and parsley and finished with olive oil, croutons, and toasted pumpkin seeds — a beta-carotene-rich starter that fits Longo's vegetable-heavy longevity meal plans.
From The Longevity Diet
- Yield
- 1 serving
- Category
- Soup
- Cuisine
- Mediterranean
Nutrition (estimated)
per 1 bowl- Calories
- 350 kcal
- Protein
- 9 g
- Fat
- 18 g
- Carbs
- 42 g
- Fiber
- 7 g
- Sugar
- 13 g
- Sodium
- 430 mg
Ingredients
- pumpkin/squash 300g
- olive oil 12mL
- chili flakes
- onion
- parsley
- croutons 40g
- pumpkin seeds 9g
Instructions
- Boil pumpkin or squash in salted water until soft; drain.
- Add olive oil, chili flakes, onion, parsley, salt, and pepper.
- Purée with an immersion blender to desired consistency.
- Serve topped with croutons and pumpkin seeds.