Fall recipe of the week: Ginger pumpkin soup

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As the weather gets colder, we love to turn to warm, hearty, comfort food.  Here’s the first of 3 healthy fall recipes to give you some new options.  Be sure to check back next week for recipe #2!

Ingredients

  • 2 tablespoons olive oil
  • 2 medium onions, sliced
  • 2 medium carrots, cut into 1/4-inch-thick slices
  • 1 tablespoon finely chopped peeled fresh ginger root
  • 3 cups water
  • 1-3/4 cups non-fat and sodium reduced chicken broth
  • 2 cups canned pumpkin
  • 1/2 cup light sour cream
  • 1/4 tsp of nutmeg

Cooking instructions

Heat olive oil in a stockpot over medium heat

Add onions, carrots, and ginger and cook until golden, stirring constantly.

Stir in the water, chicken broth, pumpkin, and nutmeg. Reduce heat and simmer for about 5 minutes, stirring occasionally. Remove from heat.

Puree soup in a blender, carefully working with small batches at a time. Do not fill blender more than half way each time. Pour pureed soup back into stock pot. – Enjoy!

Optional: sprinkle with additional nutmeg to garnish and salt and pepper to taste

Serves: 6

Nutrient benefits of pumpkin:

Beta carotene—The rich orange color of pumpkin is due to the rich presence of beta carotene. Beta carotene is known as “pro-vitamin A” compound that is able to be converted in the body into retinol, an active form of vitamin A. This compound functions to help protect your cells from the damaging effects of free radicals, provide a source of vitamin A, Enhance the functioning of your immune system, and helps your reproductive system function properly

Pumpkin also provides a great source of Potassium!

Potassium—Studies show people who have a potassium rich diet lower the risk for hypertension. Other foods that contain potassium include bananas, broccoli, avocados, pomegranate and many others

Using low sodium chicken broth and light sour cream makes this dish heart healthy!

Per serving: Calories  104,  Total Fat 5.0g , Cholesterol 0mg, Sodium 164mg, Carbohydrate 14.0 g, Fibre 4.0 g, Protein 5.0g

Mandy is a Counseling Dietitian and Personal Trainer at GoodLife Fitness in Nova Scotia. She has a BSc in Applied Human Nutrition (Dietetics), and is the regional delegate for the Canadian Diabetes Association for 2012.

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