Nutrition

Healthy Holiday Eating: Pumpkin Soup

Healthy chef Kimberly Edwards

I have a more indulgent version of my Holiday Pumpkin Soup, but that doesn’t mean you can’t be healthy about things! This is so delicious, whether it’s the low-fat or high-fat version…Yum!
~ Kimberly Edwards

Type: Soup
Serve With: Dollop of sour cream and sprinkle of nutmeg or hulled pumpkin seeds (also called ‘pepitas’), if desired.
Prep Time: 12 min
Cook Time: ~ 55 min
Yield: ~ 9-10 cups of soup

Ingredients:

3 lbs Fresh Pumpkin - Or 3-4 cups canned pumpkin
2 tbsp Olive Oil
1 1/4 cups Onions - Diced
2/3 cup Celery - Finely Chopped
2 1/2 cups Hot Milk - Use a lower fat milk.
2 cups Low Sodium Chicken Broth
1 cup Turkey/Chicken Sausage or Turkey/Chicken Bacon - Or a combination of both - Finely chopped
2 1/2 tbsp Brown Sugar, Honey or Agave Nectar
1/4 tsp Freshly Grated Ginger
1/4 tsp Freshly Grated Nutmeg
1 pinch Cinnamon
2 whole Cloves
1/4 tsp Freshly Cracked Black Pepper
Sea Salt - To taste
* 2 tsp Butter - * Optional - To finish

Instructions:

* 1. Preheat oven to 350 degrees and roast fresh pumpkin in 2 inch dice coated with olive oil, salt and pepper until fork tender and golden brown - about 30 min.

* If using canned pumpkin, skip step #1.

2. Heat olive oil in large stock pot on medium heat.

3. Add onions, cloves and meat(s) and gently brown.

4. Add celery, pumpkin, milk and broth.

* Tip: Do not boil this mixture, as you will scald the milk and really change the flavor.

5. Once heated through, add brown sugar, ginger, nutmeg, cinnamon, salt and pepper.

6. Lightly mash vegetables to your desired consistency and finish with butter, if desired.

* Tip: To keep hot until ready to serve, place over simmer heat for a few minutes.

7. Serve in beautiful bowls and top with low-fat sour cream or creme fraiche and a sprinkle of nutmeg or hulled pumpkin seeds (also called ‘pepitas’), if desired.

8. Enjoy!

Oh Gosh, this is delicious! You’ll be happy if you make this one for entertaining, and no one will be the wiser that it’s actually a healthy alternative!

If you enjoyed this soup, check out more of Kimberly’s Healthy Recipes.

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