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PUMPKIN GINGER SOUP
Servings: 6
This recipe for pumpkin ginger soup is loaded with vitamin A, fiber, anti-inflammatory properties, and lots of flavor thanks to the nutmeg, cinnamon, and curry. For the pumpkin itself, we suggest a 3-pound pumpkin, no larger than a basketball. However, you can always get a bigger pumpkin and increase the ingredients to make more soup.
Pumpkin seeds are rich in protein, dietary fiber, iron, and magnesium. For a healthy snack, toast the seeds in a nonstick pan with a teaspoon of olive oil. Add salt, if desired. Eat the roasted seeds as a snack or use them to garnish your soup.
Ingredients:
2 tablespoons (tbsp.) olive oil
1 cup chopped onion
5 cups finely chopped pumpkin, about 1.5-2 pounds
3 baking potatoes, cubed
1 tbsp. grated ginger, peeled
1 teaspoon (tsp) salt
¼ tsp curry powder
¼ tsp ground nutmeg
¼ tsp ground cinnamon
¼ tsp black pepper
3 (15.75 oz.) cans of fat-free, less-sodium chicken or vegetable stock
2 bay leaves
Chives, chopped (for garnish)
Roasted pumpkin seeds
Instructions:
Heat oil in a large pot over medium heat.
Add onions and sauté for 3 minutes.
Add pumpkin and potato; cook for one minute.
Add ginger and remaining ingredients; bring to a boil.
Cover. Reduce heat and simmer for an hour.
Discard bay leaves and transfer the soup to a food processor. Blend until smooth.
Return to pot and stir well. Garnish with pumpkin seeds and chives; and serve.
Tips:
To make it creamier, add a bit of milk. If you prefer a vegan recipe, you can substitute the chicken stock with vegetable broth and the milk for pea, soy or almond milk. If you would like a side, it’s the perfect opportunity to add protein to your meal. You can choose a salad like a caprese with tomato and cheese, where the cheese provides the protein. Other side dish options include garlic bread with Parmesan cheese, or a dish with mushrooms or tofu to keep it vegan.