With the colder weather and darker days upon us, nothing warms my soul more than soup. And pumpkin is definitely the star veggie both in this soup and during these Fall months.
Pumpkins are a great source of Vitamin A, Carotenoids (along with other great antioxidant phytonutrients), and Fiber. This makes them helpful in lowering inflammation, preventing cancer, supporting good digestion, and healthy eye sight.
Pumpkin Seeds are also rich in fiber and antioxidants as well as the minerals zinc, magnesium, and manganese. They too are helpful in lowering inflammation & preventing cancer, as well as supporting a healthy heart, better sleep, and bone & kidney health.
Pumpkins can be so much more than just a star ingredient in your pumpkin pie or pumpkin latte. In addition to the delicious soup highlighted here, you can also enjoy pureed pumpkin in a fall-inspired smoothie, in your morning oatmeal or porridge, or roasted and added to an autumn salad or nourish bowl.
This soup not only offers a healthy dose of nourishing pumpkin but also many anti-cancer & immune boosting spices and ingredients. Bonus…it’s also really easy and quick to make. Give it a try and let me know what you think.
Pumpkin Curry Soup
Adapted from Simply Recipes: Serves 4-6
- 1 Tbsp grass-fed butter
- 1 large yellow onion, chopped
- 2 cloves garlic, minced
- 2 tsp ginger, minced (~2 inches of peeled ginger)
- 1 ½ tsp curry powder
- 1 tsp cumin powder
- ½ tsp coriander powder
- ½ tsp cinnamon powder
- ½ tsp sea salt
- 4 cups broth
- 2 bay leaves
- 2 (15 oz) cans of pumpkin puree OR 3 ½ cups roasted sugar pumpkin (cut 2 small pumpkins in half, scoop out seeds, place flesh down on a baking sheet lined with parchment paper, bake in 350F/200C oven for ~1 hour until flesh is soft)
- 3-4 Tbsp cream (if you’re avoiding dairy use coconut cream instead)
- Freshly ground black pepper, to taste
- Toasted pumpkin seeds for garnish
Step 1: Sautee onions in butter for ~5 minutes; until soft & transluscent. Add garlic & ginger and sautee for ~1 minute. Add other spices, stir, & sautee for ~2 minutes.
Step 2: Add broth & bay leaves. Add pumpkin and stir to combine. Bring to a boil then reduce to low, cover, & simmer for 15 minutes.
Step 3: Remove bay leaves and puree soup with an immersion blender.
Step 4: Stir in cream and add black pepper (~⅛ tsp or more if you like it spicier).
Serve topped with toasted pumpkin seeds. Add some crusty whole grain bread and a green salad to make it a meal. Or serve it as an appetizer or first course.