SRSLY RECIPES

Roasted Pumpkin & Garlic Soup with Cheesy Seeded Toast Dunkers

Silky roasted pumpkin, mellow garlic and golden cheesy toast fingers made for dipping. Approximately 8g fibre, 360 calories and 17g carbs per serving, including all the dunkers.

Prep10 minutes
Cook35 minutes
Serves2
Roasted pumpkin and garlic soup with a yoghurt swirl and cheesy fingers cut from SRSLY seeded sliced bread
~8g Fibre
~360 kcal Calories
~17g Carbs
~23g Protein
45 min Ready in
Jump to recipe Shop Seeded Sliced Bread

WHY YOU'LL LOVE IT

A cosy bowl with something proper to dunk

Roasting gives pumpkin soft, caramelised edges and turns garlic mellow and sweet. Blend them with vegetable stock and a little Greek yoghurt for a smooth soup that still tastes of the vegetables.

The dunkers are cut from seeded sliced bread, so you get even fingers that toast quickly and are easy to dip. Two slices per person bring a crisp edge, a soft middle and plenty of familiar cheese-on-toast comfort.

A bowl worth getting cosy with

Fibre in the whole meal

Pumpkin, onion and two slices of SRSLY seeded bread per person contribute approximately 8g fibre in each complete serving.

Made for dipping

Cut sliced seeded bread into even fingers and finish with mature cheddar for crisp, cheesy edges.

Simple autumn cooking

The oven does most of the work while the pumpkin and garlic roast together. Blend, toast and serve.

LET'S MAKE IT

Roast, blend, toast and dunk

Weigh 600g pumpkin after removing the peel and seeds. Use a pumpkin sold for cooking; variety affects flavour, carbohydrate and calories.

Nutrition & useful tips

Method

1

Roast the pumpkin and garlic

Heat the oven to 220°C/200°C fan. Put the pumpkin, onion and three unpeeled garlic cloves on a large tray. Toss with all the olive oil and black pepper, then spread into a single layer. Roast for 25–30 minutes, turning the vegetables halfway, until the pumpkin is very soft with golden edges. Remove the garlic earlier if it softens before the pumpkin.

2

Blend until silky

Squeeze the roasted garlic from its skins into a saucepan. Add the pumpkin, onion and all the tray juices, then pour in the stock. Bring to a simmer and cook for 3–5 minutes. Blend carefully with a stick blender until completely smooth, keeping the blade submerged.

3

Add the yoghurt gently

Take the pan off the heat. Reserve 20g of the yoghurt for the two serving bowls. Mix a few spoonfuls of warm soup into the remaining yoghurt, then stir it back into the pan. Avoid boiling once the yoghurt is added.

4

Make the cheesy toast

While the soup simmers, preheat the grill to medium. Lightly toast the four seeded bread slices for about 60 seconds, watching closely. Mix the grated cheddar with the remaining grated garlic. Put the toast on a grill-safe tray, spread the cheese mixture evenly over the slices and grill for 2–3 minutes until melted and golden.

5

Cut into even dunkers

Transfer the cheese toast to a board and cut each slice into three fingers. Divide the soup equally between two bowls and swirl 10g reserved yoghurt into each.

6

Serve the complete meal

Give each person six cheesy fingers (two slices of bread). Serve straight away while the dunkers are crisp. All the bread, cheese and yoghurt are included in the nutrition estimate.

THE SRSLY SWAP

Turn two seeded slices into six cheesy dunkers

Two slices of SRSLY Seeded Artisan Sliced Bread provide approximately 114 kcal, 2.2g carbs, 9g protein and 4.2g fibre before the toppings. Slice, toast and make soup night something to look forward to.

Shop Seeded Sliced Bread
SRSLY seeded artisan sliced bread pack

Nutrition & useful tips

Estimated nutrition per complete serving (half the soup plus two slices of seeded bread, 20g cheddar and half the yoghurt): 360 kcal; protein 23g; carbohydrate 17g; of which sugars 9.5g; fibre 8g; fat 20g; of which saturates 6.2g; salt 1.5g.

The estimate uses typical raw pumpkin values and the stated stock quantity. Culinary pumpkin varieties vary considerably: the finished meal has not been verified as keto. Recalculate if you use butternut squash, add toppings or change the portions.

Carbohydrate uses UK label values with fibre shown separately; do not subtract fibre again. Per-100g figures need a measured finished cooked weight, so they are not estimated here.

Make the soup ahead and prepare the toast just before serving for the best crunch. Choose vegetarian cheddar and vegetable stock if needed.

More SRSLY ideas: the seeded-bread fibre guide or more quick lunch ideas.

RECIPE BY

Colette Warren

Head of Product & Innovation · Nutrition, Health & Lifestyles

Colette develops practical SRSLY meal ideas that keep familiar food enjoyable while making protein, carbohydrate and calorie targets easier to understand.

Nutrition is an estimate based on current SRSLY seeded bread information, representative ingredient labels and typical pumpkin values. Figures include all the stated bread, cheese, oil and yoghurt. Pumpkin variety and stock brand affect the result. Contains wheat/gluten, sesame, egg and milk; stock may contain celery and other allergens. The seeded bread is not suitable for milk, soya or rye allergy sufferers according to its current precautionary advice. Check every pack for full allergen information. Recipe timings and finished portions await kitchen testing.

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