This roasted pumpkin and apple soup is a child favorite that will make your household’s tastebuds fall in love with autumn flavors.
This holiday season, carve out time for family fun by getting your kiddos involved in the kitchen. Pumpkins are more than just jack-o-lanterns or spooky decorations! Have your holiday fun and eat it too by embracing the ins and outs of pumpkins.
Nutrient Benefits of Pumpkin
From seeds to flesh, the versatile ingredient pumpkin has the power to become a winter staple. Plus, it’s abundant in feel-good nutrition such as fiber and vitamin A.
In fact, one cup of pumpkin surpasses the recommended dietary allowance of vitamin A for kids and adults. This powerful nutrient promotes healthy skin, eyes, and a soaring immune system. To reap their health benefits and unique flavor, add pumpkin to pancakes, muffins, smoothies, or pasta dishes!
How to Roast Pumpkin with the Kids
Are your kids pumped for pumpkin carving season? Keep the good times going by using the leftover pieces to transform into a delicious roasted pumpkin apple soup.
- Get your child excited about colorful foods by first asking them to pick out a pumpkin. Then, once home, they can help scoop and clean the seeds. Kids love grabbing the insides with their hands and feeling the pumpkin’s slippery, string-like texture.
- Preheat the oven to 350 degrees Fahrenheit.
- Slice off top of pumpkin with a large, sharp knife (this is a good task for mom or dad since it can be a bit tricky).
- In a medium bowl, scoop out insides and clean seeds for roasting.
- Once clean, have your kiddo guess how many seeds are inside their pumpkin. Or create some friendly competition by giving the entire family a chance to win the title of pump-king or queen!
- Line 2 baking sheets with parchment paper.
- Place whole or sliced pumpkin face down on a baking sheet. Roast for about 45 minutes to 1 hour. Or until the skin has darkened and crinkled, where you can easily poke through it with a fork.
- Allow to cool. Then, use a spoon to scoop the flesh away from the skin.
- Discard the skin and reserve the flesh for the recipe.
How to Make Roasted Pumpkin Seeds
With a quick roast, pumpkin seeds can get transformed into a crunchy high-protein snack to enjoy throughout the holiday season. It’s the perfect way to stay full between meals or fueled for Halloween festivities.
To create these tasty seeds, simply add your favorite spices and toss them in the oven at a low temperature until golden and crunchy. Get your kiddo excited for snack time by allowing them to select the seasoning for the seeds.
Do they prefer cinnamon sweet, savory salt, smokey barbecue, or their own unique flavor creation? Either way, your child will be more inclined to try the seeds if they lend a helping hand in the cooking process. For the curious kids who want to learn more about pumpkins and orange foods, join Super Crew kid Andy for food-filled fun.
How to Make Pumpkin Soup
This quick and convenient recipe is a weeknight favorite that can be made in a large pot, crock pot, or instant pot! Depending on the cooking method, your cooking time may vary. The flavors can also change slightly depending on how long the mixture is cooked to blend all of the flavors together and enhance them even more.
Plus, it’s easy to make in large batches and stash in the freezer to enjoy at a moment’s notice. While the ingredients may be simple, they work together to create a complex flavor profile appealing to both kids and parents.
Pumpkin Apple Soup in the Crock Pot
Making pumpkin apple soup in the crock pot is perhaps one of the easiest methods for a fool-proof delicious Fall soup. Once you prepare all of your ingredients, you’ll simply add them all to the crock pot.
Creamy Pumpkin and Apple Soup
- 2 tablespoons olive oil
- 1 large onion diced
- 2 tart apples diced
- 4 lb sugar pumpkin or 3 15-oz cans unsweetened pumpkin puree
- 5 cups vegetable stock can also use water or chicken stock
- 4 ounces cheese of choice ex: parmesan, ricotta, goat, plant-based, etc.
- salt and pepper to taste
To roast the pumpkin (skip this step if using pumpkin puree):
Preheat the oven to 350 degrees Fahrenheit.
Line 2 baking sheets with parchment paper.
Slice off top of pumpkin with a large, sharp knife.
In a medium bowl, scoop out insides and clean seeds for roasting.
Place whole or sliced pumpkin face down on a baking sheet. Roast for about 45 minutes to 1 hour. Or until the skin has darkened and crinkled, where you can easily poke through it with a fork.
Allow to cool. Then, use a spoon to scoop the flesh away from the skin.
Discard the skin and reserve the flesh for the recipe.
For the soup:
In an oiled, medium-sized pot over medium heat, add apples and onions. Sauté until fragrant and soft, about 3-5 minutes.
Add pumpkin puree and stock to pot. Bring to a boil.
Once boiling, lower heat and simmer for 10 minutes.
Remove from heat. Add cheese of choice and mix untiled combined.
Allow soup to cool slightly. Then, puree soup to desired consistency using an immersion blender or by pureeing in batches with blender.
Season with salt and pepper to taste.
Calories: 122kcal | Carbohydrates: 14g | Protein: 5g | Fat: 5.5g | Sodium: 188mg | Potassium: 393mg | Fiber: 2g
What to Pair with Pumpkin and Apple Soup
Not sure what to pair with pumpkin and apple soup? Add a slice of whole-grain bread or keep the oven going by creating a side dish of colorful roasted vegetables such as Brussel sprouts or cauliflower.
Pumpkin is an excellent source of?
- Vitamin K
- B vitamins
- Vitamin A