Savory Pumpkin Soup (Paleo, keto, gluten free)
I love cold weather because of all the smells in the kitchen. If there is a lack of seasons in your area, it is easy to get back in touch fresh produce by going to your local farmers market.
It is important to eat what is in season for environmental reasons (less shipping, gas, oil, etc). But it is also important to for our bodies to eat warming foods this time of year such as soups and stews. These foods have a very soothing effect that buffer the stress of cooler temperatures. Pumpkin is one of my favorite vegetables because it can be sweet or savory.
When you make this recipe try to get the real thing, fresh organic pumpkin for the maximum antioxidant benefits. Pumpkin is a rich source of potassium which will help lower high blood pressure.
A great thing about pumpkin seeds is that they have 50% of the daily needs for the super mineral magnesium which facilitates energy metabolism in the cell. The feel good amino acid Tryptophan is also bountiful in the seeds. It is very important not to heat pumpkin seeds over 170 degrees or they will oxidize and cause free radicals that increase aging. It is best just to dry them on a paper bag over night with some sea salt or use a dehydrator.
I made this paleo and ketogenic pumpkin soup for two different parties and I didn’t have any leftovers. I know your family will love it and you will make this easy soup over and over. If you don’t have any of the spices below feel free to leave them out of substitute with what you have. You really can’t go wrong when dealing with whole nutrient dense fresh food.
Paleo Keto Pumpkin Soup
Prep time: 10 minutes
Cook Time: 20 minutes
1 cup coconut milk (order here)
6 cups baked pumpkin or 2 (13 oz cans) pumpkin (order here)
1 teaspoon garlic powder (order here)
1 teaspoon ground cinnamon (order here)
1 teaspoon dried ginger (order here)
1 teaspoon nutmeg (order here)
1 teaspoon paprika (order here)
sea salt to taste (order here)
pepper to taste (order here)
coconut yogurt or sour cream, for topping (optional)
toasted pumpkin seeds, for topping (optional) (order here)
Turn on a soup pan over medium heat, add the coconut milk, broth, pumpkin, and spices. Stir to combine and let the mixture simmer for 15 minutes, until the flavors meld. Use an immersion blender (order here) to blend for one minute, if using fresh pumpkin, until smooth. If the soup is too thin simmer on medium low, uncovered, until it thickens to desired consistency. Top with coconut yogurt or sour cream if dairy is tolerated. Top with with pumpkin seeds and serve.
Make it a meal: This soup goes well with of your favorite proteins to make this a full meal such as heritage turkey or a pasture raised ham. It is also good with some homemade sage pork or beef sausage.
Nutrtion info: Calories: 123 , Protein: 3.1 g , Fat: 9.8 g , Total Carbs: 8.1 g , Net Carbs: 4.9 g, Fiber: 3.2 g (nutrition facts based on 6 servings).