Savory Roasted Pumpkin Soup, a Heart Healthy Choice
Presented by Sous Chef, Monsieur Doughboy
1 med/large pumpkin, about 10 cups in recipe
1 med onion, chopped
2 cloves garlic, chopped
1 celery stalk, chopped
1 large carrot, chopped
½ cup orange juice
1 Tbsp Olive oil
2 Tsp curry powder
½ Tsp cumin
½ Tsp coriander
Basil for garnish
Water to thin the soup
Wash pumpkin, split in half and place cut side down in a baking dish. Add ½ cup of water to keep the pumpkin moist. Bake 40-50 minutes at 350* depending on size. When skin is tender, pumpkin is ready. Remove from oven and allow to cool enough to handle.
Cut pumpkin into chunks and remove peel. Set aside
Cook carrot in orange juice until tender (in microwave is fine)
Heat a pan (cast iron skillet recommended) over medium heat
Add olive oil, onion, garlic, celery, sauté until tender, remove from heat
Place carrots, sautéed vegetables and broth in blender or food processor, blend until smooth
Add herbs and spices, blend
Add pumpkin one cup at a time until soup is desired consistency
Add water or broth slowly to suit your preference.
Garnish with desired toppings and enjoy!
- Toasted pumpkin seeds
- Celery leaves
- Diced jalapenos
- Celery leaves
- Basil leaves, chopped
- A dollop of sour cream
- Homemade croutons
- A dash of nutmeg or cinnamon
- grated Parmesan cheese
- A sprinkle of sharp Cheddar crumbles
- Anything else you like
Comments and Hints
- The orange juice adds a bright, citrus note and really makes a difference.
- Chicken broth can be substituted in place of vegetable if desired
- Canned pumpkin may be substituted in off season.
- Sautéed vegetables makes a difference in flavor. Do not skip this step.
- If you do not have a food processor, use a blender and/or immersion blender.
- A dash of red pepper flakes or roasted jalapeno may be added for a burst of heat.
- For added flavor, the vegetables can be roasted in the oven while the pumpkin bakes.
- Maybe frozen or refrigerated
- To make this lighter, just use coriander. Then the soup is great cold like gazpacho.
pump·kin Noun/ ˈpəm(p)kən/ 1. A large rounded orange-yellow fruit with a thick rind, edible flesh, and many seeds.
Pumpkin flesh is fat free (seeds are not) and is high in nutrients including:
- Fiber- reduces bad cholesterol levels, protects against heart disease, controls blood sugar, promotes healthy digestion, assists in weight loss.
- Alpha-carotene-an antioxidant that is converted to Vitamin A
- Beta-carotene- an antioxidant that is converted to Vitamin A
- Vitamins C and E-for healthy skin and heart, aids in reducing risk from Alzheimer's and cancer.
- Potassium-for strong bones and energy, controls blood pressure
- Magnesium-for a healthy immune system, bones and heart.
- Pantothenic acid-reduces stress in the body and aids in maintaining a balanced hormone level
Pumpkin seeds provide:
- Vitamin E, iron, magnesium, potassium, zinc, plant-based omega-6 and omega-3 fatty acids.
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