SoCal FALL FIT Pumpkin Soup

Mission

To recreate a flavorful autumn pumpkin soup recipe to feed a family of five… with leftovers!

Backstory

Growing up, I was a creamy tomato soup girl. I loved the pleasing, lowkey flavor that complements a homemade cheddar grilled cheese. But it’s November, Halloween is a recent memory, and we are a couple of weeks out before autumn has its annual Thanksgiving heyday.

So the appeal to lean into a truly seasonal ingredient that could substitute another mainstay soup anchor, yet resemble the comfort food I was seeking, became my goal… And I was inspired to uncover this new taste profile before the switch to wintery holiday pine and “peppermint everything” would be everywhere exploding my senses.

Why pumpkins?

Pumpkins are more than their alter ego — i.e., the jack-o’-lantern that so many of us force them to become around the hallowed 10/31. Those favorite scary faces have flesh packed with nutrients, antioxidants, vitamins A, C and E. And it’s a great color (and flavor) alternative to the tomatoey red mainstay of many pantries and frigs this time of year.

The soup

Its seasonal autumn-leaf yellow color shouts FALL from the depths of the soup bowl. And its flavor is just as soothing on the tummy as its red seasonal competitor.

The chef

My husband, our family chef, Danny K., whipped this up on command last Friday night. (Lucky us!) And we got to enjoy leftovers a few days later. As expected, the flavor got richer and more intense as it lingered in the frig.

A Thanksgiving starter?

Make it in the weeks ahead of Turkey Day. Or, better yet if soup happens to be on your Thanksgiving menu, this one promises to be a good holiday starter and an apt Fall Fit!

Ingredients

Some spices and garnishes are optional.

2 large pumpkins (or 4 medium pumpkins) – roasted flesh approx. 8 cups)

6 tbsp extra virgin olive oil (for broth and roasting)

2 tsp salt, divided

2 large onions, chopped

4-5 cloves garlic, minced

2 tbsp fresh ginger, minced

2 tsp cinnamon (optional)

2 tsp nutmeg (optional)

½ tsp cayenne pepper (optional)

4 cups chicken bone broth

2 tbsp maple syrup

1 tbsp apple cider vinegar

1 cup of coconut cream or half and half

Pepitas and/or sunflower seeds (garnish)

Greek yogurt, coconut cream or sour cream (garnish, if desired)

Directions

Preheat oven to 400 °F.

Pumpkin prep:

Halve pumpkins. Remove the seeds.

Baked Pumpkin Seeds:
(Bonus fall treat recipe!)

We love freshly baked and salted pumpkin seeds! And they’re so healthy to eat.

Try it:

Place seeds in large bowl and with water. Massage to remove flesh.
Spread seeds on paper towel-lined baking sheet. Allow to dry.
Line another baking sheet with parchment paper. Transfer seeds onto parchment-lined baking sheet. Salt liberally.
Bake at 250°F for about an hour, or until crispy. Enjoy!

Soup prep:

Use two tablespoons olive oil to coat the flesh. Sprinkle with 1 tsp salt. Placing flesh side down on baking sheet, roast for 40 minutes. Flesh should be tender, with caramelized surface.

Over medium heat, pour remaining olive oil in a stock pot. Stir in onion, then remaining salt. Sauté until softened for 6 minutes. Combine fresh and dried spices. Add cayenne (if using). Cook for about 3 minutes. Add bone broth. Simmer and cover for 10 minutes. Let cool briefly.

Scoop pumpkin flesh into blender. Add bone broth mixture and the remaining soup ingredients. Blend. Consistency should be creamy and lump-free.

Pour blended soup into stock pot. Add salt and pepper when serving, if desired. Garnish with yogurt or cream, pepitas and/or sunflower seeds.