Fructose Free Pumpkin Seed Green Soup with Lemon & Parsley

Total time40 min

Prep time15 min

Cook time25 min

Fructose Free Pumpkin Seed Green Soup with Lemon & Parsley

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Ingredients

4 servings

For the soup

2 tbsp olive oil
Filippo Berio Olive Oil 25.3 fl oz Filippo Berio Olive Oil 50.7 fl oz Bertolli Cooking Olive Oil 50.72 oz Pompeian Olive Oil Classic Mediterranean - 16 Fl. Oz.Vigo® 100% Pure Olive Oil
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1 medium yellow onion, diced
3 cloves garlic, minced
2 medium zucchini (about 1 lb total), roughly chopped
2 cups broccoli florets
Ingredient note
Broccoli can be higher in excess fructose in larger portions, especially stalk-heavy servings; the small portion used here (about a cup or less per serving) keeps the fructose load low, so it is likely Low Fructose. If you prefer to always avoid broccoli heads, please tap it and change its rating to Red.
3 cups baby spinach, loosely packed
4 cups low-sodium chicken broth
½ tsp ground cumin
½ tsp sea salt, plus more to taste
¼ tsp black pepper

For the toasted pumpkin seeds

½ cup raw pumpkin seeds (pepitas)
1 tsp olive oil
1 pinch sea salt

For the lemon parsley swirl

½ cup fresh flat-leaf parsley leaves, roughly chopped
3 tbsp fresh lemon juice (from about 1 large lemon)
2 tbsp olive oil
1 small clove garlic, minced
1 pinch sea salt

For serving

lemon wedges, for serving (optional)

Instructions

1
Heat 2 tbsp olive oil in a large pot over medium heat until shimmering. Add the diced onion and cook, stirring occasionally, until softened and translucent, about 5 minutes.
2
Add the minced garlic and cook, stirring constantly, until fragrant, about 1 minute — watch closely so it does not brown.

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