This is an experimental recipe for me. I’ve never tried to cook with fresh pumpkin before! Canned? Yes. Fresh? No.
When things (muffins, ice cream, coffee drinks, etc) are “pumpkin-flavored” this has very little to do with pumpkin. It has more to do with spices like cloves, cinnamon, or nutmeg. Pumpkin tastes similar to it’s squash cousins, not like a pie.
So I decided to make a savory pumpkin soup. I’m pleasantly surprised by how filling it is considering how few calories it has. I also toasted the seeds to use as a garnish and a snack. (Those are not light on the calorie scale)
- 3 small or 2 medium pumpkins
- 2 tbsp coconut oil
- 1 yellow onion
- 4 garlic cloves
- 1 cup unsweetened rice milk
- spices: curry powder, turmeric*, chili pepper**
- salt to taste
- 2 tbsp raw sugar
- 7 cups water
* I’m on a turmeric kick lately after reading some articles about the health benefits like This One.
** Skip the chili pepper if you’re a spice-baby
- Roast pumpkins ( I did this the night before ). Cut the pumpkins in half lengthwise, scoop out the seeds and gunk (reserve the seeds). Place open side down on a roasting pan lined with tin foil. Roast for 1 hour at 350 degrees. Allow to cool, then scoop out the flesh with a big metal spoon.
- In a soup pot, heat coconut oil over medium heat. Add chopped onion and stir until fragrant.
- Add minced garlic and spices (to taste. I didn’t measure. How much? A lot!)
- Saute a few more minutes until garlic is fragrant. Add pumpkin and mix well.
- Add water and bring to a boil
- Lower heat and simmer about 45 minutes
- Add sugar (omit if desired) and salt to taste
- Puree using an immersion blender or in batches in a standing blender (allow to cool first if using standing blender)
- Stir in rice milk (if desired)
Pumpkin seeds: rinse off gunk and allow to dry over night. Toss in a little oil (I used coconut), same spices as soup, and salt. Roast in oven at 350 degrees until brown and crunchy. About 30-45 min.
Nutritional Information (Soup not including seeds) 6 servings:
129 calories, 22 g carbohydrate, 5 g fat, 2 g protein