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My Recipe for Pumpkin Soup!

Dear Friends,

Thanksgiving is right around the corner!  Hope you are all doing well, staying healthy, and looking forward to some quality time with family and friends.  

My pumpkin soup recipe is perfect for Thanksgiving!  It’s loaded in beta carotene from 3 bright orange ingredients: pumpkin, carrots, and orange bell peppers!  It’s creamy, sweet, spicy, and comforting!  I’ve added collagen protein to make it extra filling and nourishing.

Ingredients:  

2 cans of organic pumpkin puree (15 oz each)
3 medium carrots, peeled and chopped
1 orange bell pepper, chopped
1 large yellow onion, chopped
2 cloves garlic minced, or through a garlic press
1 inch of ginger, peeled, and minced
1 carton of organic chicken broth (32 oz)
1 tablespoon of tomato paste
1 can of coconut milk, chilled so the cream on top is solid and separate from the liquid
1 cup of walnuts, toasted
1 tsp cinnamon
1 tsp curry powder
2 1/2 tsp salt
1/2 tsp black pepper
3 tablespoons light olive oil
Collagen protein, 4 scoops
Italian parsley, finely chopped for topping
Optional:  2 tablespoons of maple syrup
Optional topping:  pepitas

This dish can be made in a large soup pot, dutch oven, or using an Instant Pot (pressure cooker).  

First sauté the onions, garlic, ginger, carrots, yellow bell peppers, along with 1/2 tsp of salt, curry powder, and cinnamon in the light olive oil.  Stir frequently and wait until well caramelized, about 10-15 min.  Then add the tomato paste and sauté for a few more minutes.  Then add the pumpkin puree, chicken broth, collagen protein, and only the coconut cream at the top of the can (discard the liquid).  Add an additional 2 tsp of salt and 1/2 tsp black pepper. 

If using a pot or dutch oven, bring to a boil, then cover and reduce heat to low and cook for 15 minutes.

If using an Instant Pot, cook at high pressure for 15 minutes.

Allow to cool slightly, then blend in 2 batches in a high power blender, adding in 1/2 cup toasted walnuts when blending.  Be careful when blending hot soup (you can cover the top of the blender with a towel to be extra safe and hold down the lid using oven mitts).

Taste the soup.  If you prefer a sweeter flavor, stir in 1-2 tablespoons of maple syrup, which can elevate the sweet profile of the soup. 

Enjoy, topped with chopped toasted walnuts, Italian parsley, and pepitas.

The soup pairs wonderfully with roasted asparagus!

Warm regards,  

Rajsree Nambudripad, MD

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