It’s the end of October and it’s blustery and chilly on the west coast. For a healthful foodie this means just one thing: homemade soup! And nothing says autumn like sweet potato pumpkin soup.
My most recent soup making adventure began with the onset of Halloween. Gently discouraged by my neighbours from handing out healthy treats (how was I to know kids wouldn’t like hard boiled eggs and tofu pops?) I decided to decorate our funky old house with jack-o-lanterns!
Okay, I admit I went a little nuts.
After eviscerating the gourds, I was left with a giant pile of pumpkin guts and seeds to clean up. Then a brainstorm hit me: Creamy Pumpkin soup!
Pumpkin is very high in carotenoids (the compounds that give vegetables their Orange colour), vitamin C, fiber and minerals. The seeds are a nearly perfect snack: 20% protein and with high amounts of fibre, healthy fats, minerals and vitamin E.
Bonus Recipe: Delicious Roasted Pumpkin Seeds
Even a beginner could master this recipe! Simply separate the seeds from the flesh and rinse them well. Toss them with a little olive oil and spread them out on a baking sheet. Add salt, pepper, garlic powder, whatever spices you like. I roasted mine at 400 degrees, turning regularly, until they were toasty brown and crunchy (15 minutes). Warning: they’re addictive!!!
Healthy Recipe: Sweet Potato Pumpkin Soup
Use the nutrient-rich pumpkin “meat” for this creamy, subtle, warming and incredibly easy soup. I’ve listed some possible toppings but you can use your imagination here.
- 1 tablespoon sesame oil
- 1 medium onion
- 1 tablespoon fresh grated ginger
- 1 tablespoon cumin
- 1/2 teaspoon cinnamon
- Flesh from 1 large pumpkin, minus the seeds
- 1 chopped, peeled sweet potato
- 4 cups good quality chicken (or vegetable) broth
- 1 small can coconut milk
- Salt and pepper to taste
Sauté the onion in oil until soft. Add ginger and cumin and stir for another 2-3 minutes. Toss in the vegetables and continue to cook about 10 more minutes. Add the broth. Purée until smooth and add the coconut milk, cinnamon, salt and pepper. Add desired toppings and serve!
- Diced avocado
- Plain Greek yogurt
- Roasted pumpkin seeds
- Shredded coconut
- Finely chopped red peppers
- Grated ginger
- Ground coriander