(A Dairy- Free + Gluten-Free + Vegan Recipe)
Coming from a childhood home in Guyana where food was sacred, I cringed when I pick pumpkins at the farm here in the NY's Hudson Valley; for my fall decor and to welcome one of my favorite holiday, Halloween. Before I make all my pumpkins into something scary, I get extra for soups and desserts, as it makes for a super festive Halloween and comforting Fall meal.
A quick note, Jack-o-Lantern pumpkins not recommended for this recipe, look instead for pumpkins labeled “sugar pumpkin” or “pie pumpkin.” I find pumpkins on the smaller side (around 3 pounds or less) are usually sweeter.
This made-from-scratch pumpkin soup recipe is a quick and filling meal. This soup is delicious, easy to make, and very much kid approved!
Serve with a salad or leftovers for a fast dinner.
Combining powerful antioxidant spices of nutmeg and turmeric with pumpkin is a marriage made in heaven, as pumpkin in itself is rich in fiber, beta-carotene, vitamin A, vitamin C, and potassium.
DITCH THE STOCK TIP: When adding our spice blends to this soup, there is no need for stock; simple plain water will suffice as the liquid. The spices used in this recipe is packed with nutrients, antioxidants and unique flavors. It’s like making your homemade stock, without the added cost, preservatives or hours of cooking.
Stocking a Real Healthy Spice Pantry
For a spark of flavor and nutrients, try a pinch or two of Curry Powder to everyday American egg dishes, soups, meat dishes, sauces, and baked beans.
As tolerance to the spice flavor increases, the amount added can be increased. These are terrific options for busy moms and homes cooks.
5 small about 1-2 pounds each (8-9 lbs. total) sugar pumpkins or pumpkin pie pumpkins (4 for baking 1 for soup bowl)
2 tablespoons coconut oil
1 small onion, chopped
5 cloves garlic, minced
2 sprigs thyme
1 tablespoon Nirmala's Kitchen Madras Turmeric
1 tablespoons Nirmala's Kitchen Madras Curry Powder
1 teaspoon fresh grated Nirmala's Kitchen Nutmeg
1 medium pumpkin (about 2 pounds), peeled and cut into 1-inch pieces
¼ cup coconut milk, plus more for garnish
4 cups, water
Sea Salt and fresh pepper to taste
Garnish with cilantro and croutons
Heat the oven to 400°F.
Make the bowls using four pumpkins: Use a paring knife to cut a large circle around the stem of each pumpkin. Remove the lid and scoop out the seeds and fibers. Sprinkle the inside of each with 1/2 teaspoon each sugar and salt. Place the pumpkins and lids on a baking sheet; roast until tender, 20 to 35 minutes.
Meanwhile, make the soup: Melt the coconut oil in a large saucepan over low heat. Add the onion, garlic, and 1 teaspoon salt. Strip the thyme leaves into the pot, increase the heat to medium and cook, occasionally stirring, until the onion is soft, about 5 minutes. Add the turmeric, curry powder, nutmeg and pumpkin and cook, for 3 to 4 minutes.
Add water and bring to a boil. Reduce the heat to low and simmer, uncovered until the squash is tender, 15 to 20 minutes.
Working in batches, transfer the soup to a blender, crack the lid to let steam escape and puree until smooth; return to the saucepan (or puree directly in the pan with an immersion blender). Stir in the coconut milk.
To assemble the soup, ladle the soup into roasted pumpkin bowls, drizzle with remaining coconut milk, sprinkle with cilantro if desired and add croutons.
Yield: 5 servings, Serving Size: a little under 1 cup
Amount Per Serving: Calories: 137.5 calories
Total Fat: 3g Saturated Fat: 0g
Cholesterol: 0mg Sodium: 425mg
Carbohydrates: 20g Fiber: 6g Sugar: 8g Protein: 5g