Step into “soup season” with PCF’s October recipe, Baked and Blended Pumpkin Soup! Perfect for autumn, whip up (literally!) this recipe for an easy meal for the entire family. With a few simple steps, you’ll have a warm and hearty bowl of goodness…that also provides great health benefits.
Pumpkin is the star of the show. In addition to being rich in vitamin A, it’s high in fiber, which helps you feel full and feeds your microbiome. Those bacteria in your gut, in turn, produce important nutrients such as short-chain fatty acids. Onions and garlic are Allium vegetables, high in beneficial organosulfur compounds, which have the potential to fend off inflammation, oxidative stress, and microbes, as well as improve cardiovascular health. Saute it all in olive oil: healthy fats from olive oil and nuts are part of the Prostate 8 lifestyle factors that have been shown to lower the risk of lethal prostate cancer after diagnosis.
Serve with a side salad to bring even more color to your table.
Baked and Blended Pumpkin Soup
Prep time: 20-30 minutes
Cook time: 1 hour 20 minutes
Serves: 6
Ingredients:
- 3 pounds sugar pumpkin, seeded and halved
- 2 tablespoons olive oil
- 1 large onion, chopped
- 2 garlic cloves, minced
- 1 large potato, scrubbed, peeled and chopped
- ¼ teaspoon pepper
- ½ teaspoon ground cinnamon
- ¼ teaspoon nutmeg
- ¼ teaspoon cayenne pepper
- 3 cups low-sodium vegetable broth
- ½ cup coconut milk
- Kosher salt
- 1 tablespoon thyme, minced
- Sprigs of thyme (optional for garnish)
- Pumpkin seeds (optional for garnish)
Directions:
- Preheat the oven to 400 degrees Fahrenheit. Oil the pumpkin halves and season with a pinch of salt on each half.
- Place the pumpkin halves face down on a baking sheet. Bake for 30 minutes, or until the pumpkin is tender. When tender, set aside to cool, then scoop out the pumpkin and set aside.
- In a large saucepan, saute chopped potato, onion, garlic, thyme, pepper, cinnamon, nutmeg, and cayenne pepper for about 5 minutes. Add the pumpkin. Stir in the vegetable broth and season with salt to taste.
- Set the heat to high. Once the pot begins to boil, reduce heat to low and simmer for 20 minutes. Off heat, stir in the coconut milk and cool for 10-15 minutes.
- Using an immersion blender, puree the soup until smooth. Alternatively, transfer the soup to a blender and puree until it reaches the desired consistency. If needed, add water to thin the soup.
- Return the soup to the pot and heat to serve. Add thyme sprigs and/or pumpkin seeds for garnish.
Adapted from Food & Wine’s Roasted Pumpkin Soup with Bacon and Thyme and Healthier Steps’ Easy Vegetable Pumpkin Soup.
Recipes on the Prostate Cancer Foundation website are offered for general interest on healthier cooking. They have not been reviewed by a nutritionist or other qualified health professional, and do not constitute medical or dietary advice or recommendations. Always talk to your health care provider to obtain personalized diagnosis and treatment advice, including your specific dietary needs.