Eating Well, Recipes, Seasonal

Fall Pumpkin Soup

October 18, 2018

Do you want to feel good again, have abundant energy, and take control of your health? Are you ready to make the connection with what’s on your plate and how you feel? A high nutrient diet slows down the aging process, helps repair cells, reduces inflammation, and helps rid the body of toxins.

Fall brings an abundance of superfoods to mind once the weather starts to turn.  Pumpkin and autumn squash are two that I love to turn into soup at the first sign of cold temperatures. Keeping natural canned pumpkin in the pantry makes this an easy soup to put together that is low in calorie and high in nutritional value.  Pumpkin is high in vitamin A, several B vitamins, vitamin C, and potassium.  It is a rich antioxidant.  Enjoy!

4 nitrate-free bacon slices, chopped
3 TBL olive oil
2 large onions chopped
2 medium carrots chopped
2 celery stalks chopped
8 cups chicken stock/ 4 full sodium-4 reduced sodium
2 16 oz cans pumpkin puree
2 TBL chopped fresh thyme or 2 teaspoons dried
1 cup fat free evaporated milk
1/2 tsp ground nutmeg

In large non-stick soup pot saute bacon app. 8 minutes. Pour off drippings. Add olive oil, onions, carrots, and celery, saute until vegetables soften. (app. 15 minutes) Stir in stock, pumpkin, and thyme and boil on low boils for app. 20 minutes. Puree soup with hand held mixer and then add evaporated milk and nutmeg. If soup is too thick add additional stock. Serve with grated parmesan on top. Enjoy!

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