Healthy Recipe of the Week
The days are shorter, temperatures are cooler, and the air is brisker…
Fall is here!
While I dislike the short, dark, and wetter days, I do love the warm, hearty, and healthy meals and the magic that fills the air.
What is your favorite memory about this time of year?
Hearty Pumpkin Soup
Ingredients
- 2 teaspoons Extra-Virgin Olive Oil
- (1) large Onion (chopped)
- (2) Garlic Cloves (minced)
- 1 teaspoon Ginger (fresh or ground)
- 1 teaspoon Ground Cinnamon
- 2 teaspoons Curry Powder
- (1) 15-ounce can Pumpkin
- (2) medium Potatoes (peeled and cubed)
- (2) medium Carrots (peeled and sliced)
- 2 cups Vegetable Stock (low-sodium)
- 1 cup Evaporated Milk
- 1 tablespoon Parsley (*optional)
- Pumpkin Seeds, to taste (*optional)
Directions
In a soup pot, heart the olive oil over medium heat. Add the onion and garlic, and cook, stirring occasionally (3 – 4 minutes), until translucent. Add the ginger, cinnamon, and curry powder, cooking for one (1) minute.
Add the pumpkin, potatoes, carrots, and vegetable stock. Cover and simmer until the vegetables are soft.
Purée the soup with a blender (*Hand blender is recommended.). Add the evaporated milk and stir to incorporate.
Garnish with the parsley and pumpkin seeds before serving (if using).
Yields: 6 servings
Nutritional Information
Per serving: 168 Calories | 3g Total Fat | 0g Saturated Fat | 33g Carbohydrates | 11g Total Sugars | 0g Added Sugars | 8g Dietary Fiber | 5g Protein | 97mg Sodium | 853mg Potassium | 127mg Calcium | 13mcg Vitamin D | 3mg Iron
Reference
Tufts University. (2025, October 24). Hearty pumpkin soup. Health & Nutrition Letter.
https://www.nutritionletter.tufts.edu/healthy-eating/recipes/hearty-pumpkin-soup/
