Pumpkin Soup

Pumpkin Soup

Pumpkin is a winter squash that is low-cal and low carb.

The soup is rich in Vitamins especially Vit A 197% Vit C, B-6, Iron, Calcium and Magnesium! Pumpkin is high in antioxidants that help to prevent disease.

Pumpkin soup is favorful and the added Kale/Spinach mixture on top offers a nice contrast and added dark greens adding nutrition and antioxidants.

Plan on this delicious soup to start one of your holiday meals!

To Healthy Eating!

Melissa

 

 

 

Print Recipe
Pumpkin Soup
A healthful smooth and flavorful soup!
Prep Time 15 Minutes
Cook Time 1 Hour
Servings
Servings
Ingredients
Garlic Kale/Spinach Sesame Mixture
Prep Time 15 Minutes
Cook Time 1 Hour
Servings
Servings
Ingredients
Garlic Kale/Spinach Sesame Mixture
Instructions
  1. Preheat oven to 350 degrees F (176 C) and line a baking sheet with parchment paper.
  2. Using a sharp knife, cut off the tops of the sugar pumpkins and then halve them. Use a sharp spoon to scrape out all of the seeds and strings (see notes for a link to roasting seeds).
  3. Brush the flesh with oil and place face down on the baking sheet. Bake for 45-50 minutes or until a fork easily pierces the skin. Remove from the oven, let cool for 10 minutes, then peel away skin and set pumpkin aside.
  4. To a large saucepan over medium heat add olive oil, shallot and garlic. Cook for 2-3 minutes, or until slightly browned and translucent. Turn down heat if cooking too quickly.
  5. Add remaining ingredients, including the pumpkin, and bring to a simmer.
  6. Transfer soup mixture to a blender or use an immersion blender to puree the soup. If using a blender, place a towel over the top of the lid before mixing to avoid any accidents. Pour mixture back into pot.
  7. Continue cooking over medium-low heat for 5-10 minutes and taste and adjust seasonings as needed. Serve as is or with Kale/Spinach Sesame topping.
  8. For the Kale/Sinach topping: In a small skillet over medium heat, dry toast sesame seeds for 2-3 minutes, stirring frequently until slightly golden brown. Be careful as they can burn quickly. Remove from pan and set aside.
  9. To the still hot pan, add olive oil and garlic and sauté until golden brown - about 2 minutes. Add kale/spinach and toss, then add a pinch of salt and cover to steam. Cook for another few minutes until kale is wilted and then add sesame seeds back in. Toss to coat and set aside for topping soup.
Recipe Notes

Melissa's Modifications:

I am a big healthy soup fan, plenty of nutrition, filling and satisfying! Pumpkin soup is easy to make and can freeze up to a few months if you make a big batch.

Keep in Frig for a few days, if you do freeze, wait until you are ready to prepare and eat, making the Garlic Kale/Spinach topping fresh. If you do not like a Spinach or Kale, you can omit one of them and increase the greens to meet the amt for the full measurement.

Nutrition Values: 1 serving- 149 Calories; 23.5g Carbs;  2.7gProtein; 5.2g Fat; 5g Fiber;  0Cholesterol; 402mg Sodium; 144mg  Potassium;Fiber; 13.2g Sugar ;Vitamin A: 12450 IU Vitamin C: 9.1 mg; Calcium: 60 mg; Iron: 1.8 mg

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