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Healthy You

Fresh Recipe: Hearty Pumpkin Soup

Sunday, October 25, 2015 8:59 AM

Pumpkins aren’t just for decoration. They can and should be eaten too! Pumpkins are high in fiber and vitamin A, which can protect your vision, and full of flavor but still low in calories. So, when you head to the store or patch to grab one or two to meet your Halloween needs, don’t forget to snatch up one more for a healthy, tummy-warming fall recipe. 

Nothing says, "It's autumn!" quite like a warm, hearty bowl of soup. Katrina Herrejon, Registered Dietitian and Certified Diabetes Educator, Adult Endocrinology Group, shares her favorite recipe for pumpkin soup:

Recipe makes 4 servings
Serving size 1 cup

Ingredients:

  • 1 small pumpkin (pick a pumpkin that will yield 3 cups or 15 oz. of baked pumpkin “flesh”)*
  • 1 tablespoon canola oil
  • 1 large onion (9.4 oz.)
  • 1 medium red pepper (4.8 oz.)
  • 1 large carrot (4.8 oz.)
  • 4 cups vegetable broth (32 oz.)
  • 1/3 cup natural honey peanut butter
  • Salt and pepper to taste 
  • Roasted pumpkin seeds (optional)

Instructions:

  1. Preheat oven to 350 degrees.
  2. Remove the stem of the pumpkin, cut in half and remove the pulp and seeds.  
  3. Cut pumpkin into uniform pieces and bake for approximately 1 hour or until fork tender.
  4. When cool enough to handle, remove the skin from the pumpkin “flesh.” Set aside approximately 3 cups.
  5. Heat the oil in a large pot and cook the onion, pepper and carrot for about 5 minutes. 
  6. Add the pumpkin and broth to the pot and simmer for 5 more minutes.
  7. Puree the soup using an immersion blender.
  8. Add the peanut butter to the soup and stir until well incorporated.
  9. Add salt and pepper to taste.
  10. Garnish with roasted pumpkin seeds, if desired, and serve warm. 

*Store bought 100% pumpkin puree can be substituted if fresh pumpkin is unavailable.  If using pre-made pumpkin puree skip to step five on the instructions.

Nutrition Information (per serving): 
Calories: 266
Fat: 13g
Carbohydrate: 30g
Fiber: 7g
Protein: 7g

Do you have a healthy, yet delicious pumpkin recipe you traditionally make this time of year?