If you haven’t tried pumpkin bisque, you are really missing out. It screams fall!
I bought a small pie pumpkin, called a sugar pumpkin and had a small butternut squash and decided to use both in this soup.
Can you roast vegetables in an air fryer?
Yep! This is the best part of this recipe, you just air fry the pumpkin and butternut squash at 360 for 25-30 minutes, or until fork tender.
The reason I love this method so much is that I’ve nearly cut my fingers off trying to cut open an pumpkin or butternut squash when raw trying to scoop out the seeds. Once cooked and cooled, simply slice and scoop out the seeds. Feel free to save some to roast for the topping.
My friend Rachel adds cream cheese to her butternut squash soup and I totally stole that idea. It gives this luxurious texture without a lot of extra calories as heavy cream would be.
This pumpkin bisque screams fall! It is rich and feels indulgent but it’s only 125 calories per serving.
- 3 cups pumpkin cooked (canned or fresh)
- 2 cups butternut squash cooked
- 4 cups chicken broth
- 4 tbsp cream cheese whipped
- 1 tsp crushed red pepper
- 1 tsp paprika
- 1 tbsp garlic minced
- 1/2 cup unsweetened almond milk
If using fresh pumpkin and butternut squash, air fry for 25 minutes, or until fork tender, at 360 degrees.
Heat stock pot over medium heat. Add 1/2 cup of the broth and garlic. Cook for 5 minutes. Add remaining ingredients and cook for 10 minutes.
Using a stick blender, blend the soup. Top with toasted pumpkin seeds.
You can also buy precut butternut squash. Just microwave on fresh vegetable. My fresh butternut squash yielded two cups.
Calories: 125kcal | Carbohydrates: 17g | Protein: 4g | Fat: 6g | Saturated Fat: 3g | Cholesterol: 16mg | Sodium: 960mg | Potassium: 760mg | Fiber: 2g | Sugar: 5g | Vitamin A: 15229IU | Vitamin C: 41mg | Calcium: 121mg | Iron: 2mg
What is a pie pumpkin?
A pie pumpkin is rather small, usually under two pounds, and is meant for used in baking and cooking. The big pumpkins that you use to carve pumpkins usually are best for carving or painting. Some grocery stores also label pie pumpkins as sugar pumpkins. The pie pumpkin was perfect for this pumpkin bisque.
What is a bisque?
A bisque is simply a creamy soup. However, that’s where the calories can be piled on. Something as healthy as using fresh pumpkin and butternut squash can be made super high in calories with the addition of heavy cream, which most bisques call for. My friend Rachel subbed in cream cheese, and I took it step further and added whipped cream cheese. This is light, creamy and delicious. Promise you won’t miss the heavy cream!
If you love soup as much as I do, check out my skinny potato soup.
What’s your favorite soup? Is there a family soup recipe you’d like me to try to lighten up? Let me know in the comments.