Smells & Tastes Delicious!
Not sure what to do with your pumpkins after Halloween? Make this delicious soup for a boost of good nutrition to the body just in time for the cold & flu season. “Creamy” usually means high fat for soups, but not this one. We kept the creamy taste, but slimmed it down to make this soup a weekly menu item for the whole family. Serve it over brown rice or quinoa to add extra fiber if desired. Enjoy!
Ingredients:
1 tablespoon olive oil
1 medium onion, diced
4 cloves garlic, minced
1 tablespoon, ginger, fresh, grated
2 cups cauliflower florets, small chop
3 cups pumpkin with skin, small chop (or sweet potatoes, kabocha or other squash varieties)
2 medium potatoes (any variety), small chop
1 cup peas, frozen
2 medium tomatoes, small chop
¼ teaspoon sea salt
13.5 ounces coconut milk, reduced fat
13.5 ounces + 1 cup water
½ teaspoon freshly ground black pepper
1 teaspoon turmeric, ground
1 teaspoon cumin, ground
2 teaspoons curry powder, ground (or 5-7 curry leaves, fresh)
Juice of 1 lemon
½ cup cilantro (or parsley) finely chopped
Optional:
Serve over basmati or brown rice or quinoa
Directions:
1. In large saucepan, heat oil over medium heat. Add onion and cook until tender and translucent, 7–10 minutes, stirring occasionally. Stir in garlic and ginger; cook 30 seconds, stirring so it doesn’t burn.
2. Add cauliflower, pumpkin, potatoes, peas, tomatoes and salt; toss to evenly coat with onion mixture, cook for 5-7 minutes.
3. Add coconut milk, refill can with water and add 1 cup water to cover mixture. Add black pepper, turmeric, cumin and curry, stir thoroughly, cover and bring to a boil, reduce to simmer and cook for 25-30 minutes until pumpkin is fork tender.
4. Squeeze lemon juice to soup before serving.
5. To serve, ladle soup into 8 soup bowls; top with cilantro divided evenly among bowls.
Makes 8 servings (1 cup per serving).
Nutrition Facts per serving: 140 calories; 5g fat (2g sat fat, 1.5g mono, 0.5g poly, 0g trans fats); 0mg cholesterol; 24g carbohydrate (4g fiber, 6g sugar); 4g protein; 110mg sodium; 80% Daily Value (DV) vitamin A; 70% DV vitamin C; 4% DV calcium; 15% DV iron.
– Stacey Antine, MS, RDN, author, Appetite for Life, founder, HealthBarn USA, director, HealthBarn Foundation and HealthBarn Nutrition Academy. She is recognized as top 10 dietitians nationally by Today’s Dietitian magazine for her work with HealthBarn USA.
