As promised I’m cooking up some pumpkin recipes to share this October while everyone is in the mood!
Enjoy it very spicy (add a bit of hot pepper flakes) or mildly spicy (skip the red pepper). Try garnishing with a dab of coconut yogurt or pumpkin seeds.
Keep in mind that this is not a rich soup. My soups are designed to be appetizers or snacks not meals. You could make this richer by using full fat coconut milk and add some protein to it and have a full meal but this is intended as a low calorie appetizer. Soup before a meal will help fill you up so you eat less during the meal.
1 tsp. coconut oil
1 cup sweet onion, diced
2 cups unsalted vegetable broth
1 can or 2 cups pumpkin
1 packet stevia (or 3 T sugar which will increase carb and sugar content in the recipe)
1 1/2 tsp curry
1/2 tsp. ground cumin
1/2 tsp. ground nutmeg
1/2 tsp. salt
1/8-1/4 tsp ground red pepper (optional for a very spicy bisque)
1 1/2 cups unsweetened cashew, almond or coconut milk
salt to taste if desired
plain, unsweetened coconut yogurt to garnish
1. Heat 1 tsp coconut oil in large saucepan over medium heat. Cook 4-6 minutes until onions are soft.
2. Place all ingredients into a blender and mix on high until smooth.
3. If you have a high a blender that makes soups such as a Vitamix you can finish the soup in the blender. If not, return soup to large sauce pan and simmer for 20 minutes to combine flavors.
4. Serve with a garnish of coconut yogurt or pumpkin seeds.
Serving size: 1 cup
Fat: 2 g
Carb: 9 g
Protein: 2 g
Are you looking to transform your health? Mary works with clients all over the country developing personalized nutrition and exercise plans for weight loss and health. If you’re ready to get started on your journey to health and wellness contact her today!