If you don’t load it up with cream, pumpkin is a low calorie food, with tons of Vitamin A
(good for your eyes) and minerals like calcium, potassium, phosphorus, copper and manganese. These minerals can play a role in your ability to stay hydrated, among other benefits. Like all members of the squash family, it’s actually a fruit! The seeds are also delicious, and super-nutritious. So here’s what I’m making for Thanksgiving supper: curried pumpkin soup.
You will need:
2 medium onions
2 cloves garlic
2” piece of fresh ginger
1 – 2 Tb Olive / coconut oil
2 tsp brown mustard seeds
2 tsp ground cumin
1 tsp ground coriander ¼ tsp ground cardamom
2 big cans organic pumpkin
3 cups water
2 cups veggie / chicken stock
1 can full-fat coconut milk
¾ tsp red pepper flakes
1-2 tsp salt
Finely chop the onions, and mince the garlic cloves and ginger. It’s easiest to put the garlic through a press, and use a grater or microplane for the ginger. You can also use garlic and ginger paste if you’re in a hurry.
Heat a heavy sauté pan over fairly low heat. Add enough olive oil (or coconut oil, if you like the flavor) to really coat the bottom of your pan: about 1 – 2 tablespoons*. Add 2 tsp. brown mustard seeds*. Let them “pop”. Add the onion, let it sauté a few minutes. Add the garlic and ginger and let that cook a bit. Add the cumin, coriander, and cardamom.
*If you are interested in avoiding oil, consider learning more about dry sautéing.
Now you can open 2 big cans of pumpkin and toss that it. You want at least 3 cups. Trader Joes has organic pumpkin; just make sure you don’t use pumpkin pie filling! Now add about 3 cups of water, 2 cups of vegetable or chicken stock, and 1 can of full-fat coconut milk (also available at Trader Joes).
Season with ¾ tsp. red pepper flakes & 1-2 tsp. salt. Let it simmer for half an hour. Then let it cool, and puree in a blender or food processor. Check to see if it needs more salt.
If you want to make this ahead of time, just cool completely and refrigerate. When you re-heat it, you can top it with a little creamy yoghurt and some cilantro. Happy Thanksgiving!
In addition to veggie and chicken stock, you can also use bouillon or a combination of miso paste and water for a more umami flavor.