SIMPLE PUMPKIN SOUP
This simple pumpkin soup recipe is a quick and easy way to get your pumpkin fix with no hassle. With just 7 plant based ingredients, it's hard to go wrong with this healthy plant based food!
It’s great on its own when you don't feel like eating anything too heavy or complicated. Or, it pairs nicely with a veggie wrap or a hearty salad. The ingredients are all easy to find in your kitchen pantry and it takes less than 15 minutes from start to finish! Plus, there is no chopping involved which means this would be great for any busy person who doesn't have much time on their hands. Happy cooking!
pumpkin health facts…..
Pumpkin is high in Beta Carotene, which protects cells from free radical damage which can cause cancer. Carotenoids convert into Vitamin A in your body turns into vitamin A. Vitamin A is good for your eyesight -- it can help you see better at night when driving or walking around the house in the dark! Vitamin A also helps maintain healthy skin and mucus membranes.
Vitamin C in pumpkin boosts the body's immunity to infection, therefore combating colds and flu symptoms. Vitamin C , also slows skin aging, increases absorption of iron (women who take multivitamins with vitamin E and C together absorb twice as much iron), reduces risk of stroke, helps wounds heal faster and boosts the health of gums and teeth.
Pumpkins are also a great source of Potassium which helps maintain normal blood pressure, muscle function, and helps maintain other systems in the body.
Pumpkin is a good source of plant based fiber, too, when you are looking to get some fiber diversity in your day.
Fiber + phytonutrients = WIN-WIN.
Prep Time: 5 minutes | Cook Time: 10 minutes | Serves: 4
WHAT YOU NEED:
2 1/2 cups Pureed Pumpkin
2 cups Organic Vegetable Broth (low sodium, divided)
1/2 cup Unsweetened Almond Milk or other plant based milk
1 tsp Ginger (ground)
1 tsp Sage (ground)
1 1/2 T. Date Syrup
1/4 tsp. Black Pepper (ground)
HOW TO DO IT:
In a stock pot, heat 2 T. veggie broth over medium heat.
Whisk in pureed pumpkin & remaining veggie broth.
Slowly, whisk in remaining ingredients one at a time until thoroughly combined.
Simmer for 10 minutes. Stir occasionally.
Divide the pumpkin soup into bowls. Add your favorite toppings. Enjoy!
TOPPINGS:
Pumpkin seeds
Dried cranberries
Chopped parsley
Plant based parmesan
Nutritional yeast
Kale chips
PUT A LITTLE FUN IN YOUR SOUP BOWL
Make a fun spider web or snow flake version of the soup by putting a little coconut milk in a squeeze bottle (or using a baggie with the tip cut off) and drawing a spiral in the bowl. Using toothpick, draw straight lines from the center of the spiral to the outer edge of the bowl. To make the spider, cut a black olive in half for the body and cut small slices for the legs. Leave the “spider” out for a snow flake version.
Tips & Tricks
Prep & Cooking
Use Canned Pureed Pumpkin
Don’t use pumpkin pie filling. The can may look the same but, it’s a different product. Pumpkin pie filling contains added sugar, salt, and spices. Look for something that has 100% pumpkin as the only ingredient.
Make Your Own Pumpkin Puree
Preheat oven to 350 degrees F (176 C) and line a baking sheet with parchment paper or silicone pad.
Using a sharp knife, remove the tops of the pumpkins and cut them in half from top to bottom. Scrape the seeds and strings out with a spoon. Save the seeds to roast them later.
Spritz the inside of the pumpkin (aka the flesh) lightly with oil spray. 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.
Once the pumpkin is roasted, scrape the fleshy inside from the pumpkin skin and place the softened flesh into a food processor or high powered blender. Blend until smooth.
Alternatives to Ground Sage
The sage helps give the pumpkin soup a savory flavor. Poultry seasoning is a good alternative and contains a blend of herbs like marjoram, thyme, sage, and rosemary. I used Trader Joe’s Everything But The Leftover’s Seasoning Blend (it’s a seasonal item).
Storage
To store – store in the refrigerator in an airtight container (I love a good Mason jar) for up to 3-5 days.
To freeze – freeze in an airtight container for up to 3 months. If using jars, leave an inch or two space at the top for expansion when freezing. Thaw in the fridge overnight before reheating.
To reheat – reheat over the stovetop on medium heat stirring occasionally until it’s warmed through or in the microwave. After reheated, add your favorite toppings to jazz it up.
Nutrition Information
Calories 80
Fat 1g
Sat Fat 0g
Trans Fat 0g
Cholesterol 0mg
Carbs 19g
Fiber 4g
Sugar 12g
Protein 2g
Sodium 92mg
Grab the Soup’s On Recipe Ebook
So, the next time you're looking for an easy and delicious soup recipe that is nutrient-dense, look no further than this simple pumpkin soup. It's a perfect addition to your fall dinner table or even as a light lunch option on those crisp days when it feels like winter never wants to end. Best of all? You only need 7 ingredients! Prepare some tonight and tomorrow morning you'll thank me. I hope this helps make meal prep easier during these busy times of year - simply click here to grab the recipe OR get more delicious plant based soups like this one in our SOUP’S ON Recipe Ebook!
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