Pumpkin soup can be a delicious and healthy option, packed with vitamins and nutrients. Here’s a basic recipe for a healthy pumpkin soup:
- 1 small pumpkin (about 3-4 pounds), peeled, seeded, and diced
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 carrot, chopped
- 1 celery stalk, chopped
- 4 cups vegetable broth (low-sodium if possible)
- 1 teaspoon olive oil
- 1/2 teaspoon ground cinnamon
- 1/4 teaspoon ground nutmeg
- Salt and pepper to taste
- Optional garnishes: toasted pumpkin seeds, Greek yogurt, fresh herbs (such as parsley or chives)
- Heat the olive oil in a large pot over medium heat. Add the chopped onion, garlic, carrot, and celery. Sauté for about 5-7 minutes, or until the vegetables begin to soften.
- Add the diced pumpkin to the pot and continue to cook for another 5 minutes, stirring occasionally.
- Sprinkle the ground cinnamon and nutmeg over the vegetables and pumpkin. Stir to coat everything evenly.
- Pour in the vegetable broth. Bring the mixture to a boil, then reduce the heat to low, cover, and simmer for about 20-25 minutes or until the pumpkin is tender.
- Use an immersion blender to carefully puree the soup until it’s smooth and creamy. If you don’t have an immersion blender, you can transfer the soup in batches to a regular blender, but be sure to allow it to cool slightly before blending, and exercise caution when blending hot liquids.
- Once the soup is smooth, return it to the pot and season with salt and pepper to taste. Adjust the seasonings as needed.
- Heat the soup over low heat for a few more minutes to ensure it’s heated through.
- Serve hot, garnished with optional toppings like toasted pumpkin seeds, a dollop of Greek yogurt, or fresh herbs.
This pumpkin soup is not only healthy but also incredibly flavorful. Pumpkins are rich in vitamins A and C, as well as fiber, making this soup a nutritious choice for your diet. Enjoy!