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.
– 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
1. 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.
2. 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*.
3. Add 2 tsp. brown mustard seeds*. Let them “pop”.
4. Add the onion, let it sauté a few minutes.
5. Add the garlic and ginger and let that cook a bit. Add the cumin, coriander, and cardamom.
6. Now you can open 2 big cans of pumpkin and toss that in. You want at least 3 cups. Trader Joes has organic pumpkin; just make sure you don’t use pumpkin pie filling!
7. 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).
8. Season with ¾ tsp. red pepper flakes & 1-2 tsp. salt. Let it simmer for half an hour.
9. 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.
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.
*If you don’t have all these spices, no worries: just use 1 Tb. of curry powder, or to your taste.