To Try: Hearty Pumpkin Soup

Makes 6 Servings

We adapted this recipe from the Plates of Expression shared on the Oldways site. We really love the addition of light coconut milk to this recipe. Along with the honey, it compliments the natural sweetness of the vegetables and makes this soup a favorite with our kids. And as dietitians, we can’t help but smile when our kids slurp their veggies!

  • 1 tablespoon extra virgin olive oil
  • 1 medium onion, cut into ¼-inch dice
  • 1 clove garlic, minced
  • 1 tablespoon fresh minced ginger
  • 1 teaspoon ground cinnamon
  • 1 teaspoon curry powder
  • 4 cups all-natural vegetable broth
  • One 15-ounce can 100% pure pumpkin puree
  • 1 large potato (about 12 ounces), peeled and cut into ½-inch dice
  • 1 large carrot, peeled and cut into thin rounds
  • 1/2 cup light coconut milk (canned) or 1% low-fat milk
  • 3 tablespoons honey
  • Kosher salt and pepper to taste
  • Toasted walnuts, chopped, optional

1. Heat the oil in a large Dutch oven or saucepan over medium heat. Add the onion and garlic and cook, stirring frequently, until softened, about 7 minutes.

2. Add the ginger, cinnamon, and curry and cook an additional 1 minute. Stir in the broth, pumpkin, potato, and carrot. Cover and bring to a boil. Lower the heat and simmer, covered, until the vegetables are very tender, about 25 minutes.

3. Cool slightly and puree with an immersion blender until creamy and smooth. If you don’t have an immersion blender, transfer to a blender and puree in batches.

4. Stir in the coconut milk (or 1% milk) and honey and season to taste with salt and pepper. Garnish with additional honey and chopped walnuts as desired.

Nutrition Information per Serving (about 1 cup):  160 calories, 3.5g fat (0g saturated), 330mg sodium, 31g carbohydrate, 5g fiber, 4g protein, 230% vitamin A, 10% vitamin C
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Published in: on February 29, 2012 at 8:29 am  Comments (1)  

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One CommentLeave a comment

  1. Awesome recipe I really enjoyed this.
    Here’s another recipe you might like.
    http://www.wascene.com/food-drink/healthy-butternut-pumpkin-soup/
    Thanks for sharing.
    Sara


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