Healthy Pumpkin Soup
Ingredients
2 tablespoons olive oil
1 small yellow onion, diced
2 cloves garlic, minced
4 cups vegetable broth (or chicken broth)
1 15-ounce can pumpkin puree
1 cup carrots, diced
1/3 cup celery, sliced thinly (about 2 stalks)
1/2 cup coconut milk (optional for creaminess)
1 teaspoon paprika
1/4 teaspoon salt
1/4 teaspoon black pepper
1/2 teaspoon ground cinnamon
1/4 teaspoon ground ginger
1/4 teaspoon dried thyme
1/2 teaspoon ground turmeric
1 tablespoon honey
Serving Size and Nutrition Facts
Serving Size: 1 cup
Calories: 150
Carbohydrates: 19g
Protein: 3g
Fat: 7g
Fiber: 4g
Sugar: 7g
Instructions
Prepare the Vegetables:
In a large pot, heat the olive oil over medium heat. Add the diced onion and sauté until translucent, about 5 minutes.
Add the minced garlic, diced carrots, and sliced celery, and continue to sauté for an additional 5 minutes.
Combine and Cook:
Add the pumpkin puree, vegetable broth, and all the spices (paprika, salt, black pepper, cinnamon, ginger, thyme, and turmeric) to the pot. Stir well to combine.
Bring the mixture to a boil, then reduce the heat and let it simmer for about 15-20 minutes, until the vegetables are tender.
Blend the Soup:
Use an immersion blender to puree the soup until smooth. Alternatively, let the soup cool slightly and blend it in batches using a regular blender. If using a regular blender, ensure the lid is vented slightly to allow steam to escape and avoid splattering.
Optional Creaminess:
For a creamier texture, stir in the coconut milk and honey, and let the soup simmer for an additional 5 minutes.
Serve:
Serve hot, garnished with toasted pumpkin seeds, a drizzle of coconut milk, or fresh herbs if desired.
This healthy pumpkin soup is a delightful and nutritious choice for a warm meal, packed with flavors and beneficial nutrients. The combination of pumpkin, carrots, celery, and spices creates a perfect balance of sweet and savory