After finishing my Roasted Pumpkin and Apple Soup with Toasties recipe I went into roasted pumpkin seed mode. It was great activity to do on a gloomy rainy Sunday. They made great little snacks for the football game.
The above picture is pretty expanatory for what I did. I laid my rinsed pumpkin seeds on the silicone matt which I placed on a cookie sheet. For the black pepper and cayenne/garlic powder seeds I simply sprinkled on the seasonings. For the miso brine I soaked the seeds in miso paste mixed with a little water. I Roasted the seeds in a 400 degree oven for about 10 minutes until browned. I flipped them over half way through, sprayed with a litte water and added a little more seasoning. Easie peasey! If you have a favorite no salt, oil or sugar recipe for roasted pumpkins seeds let me know.
I love pumpkins. So much that this summer I tried to grow them for the first time. Happiness was watching my three healthy pumpkins get bigger and bigger by the week. Sadness was the day I went out to my garden and saw the scant remains of the fruits of my labor. My three babies were eaten by, more then likely, raccoons. Damn darn those cute little third degree felonists! Next year better fencing.
My addiction to pumpkins typically starts to manifest early October. Everytime I pass a pumpkin patch I try real hard to keep on driving past but my car seems to automatically put the turn signal on, slow down and then the next thing I know I’m turning into the parking lot. I need to take it to the dealership to get that checked out. Anyway, to date I have a total of 9 pumpkins. My husband says, “what are you going to do with all these pumpkins?” The answer is simple – pumpkin smoothies, pumpkin nice cream, pumpkin seeds, pumpkin muffins, pumpkin custard and my most favorite of all – pumpkin soup – and lot’s of it!
Now before I got smart about the WFPB way of eating I bought a lot of Heinen’s Pumpkin and Roasted Apple Soup. Pumpkin and apples are healthy right? Roasting is healthy right? I’m eating vegetarian right? Then I got smart and realized one cup was loaded with 630mg of sodium, 11 g of saturated fat and 28 g of total carbohydrates. Well that ended my relationship with Heinen’s soups. I discovered that I could make my own healthier version of pumpkin soup without the added sodium, fat and carbohydrates and have my kitchen smelling awesome in the process!
In this recipe I use sugar pumpkins which are smaller, softer and sweeter. The larger carving pumpkins taste bland and this soup will not be the same using them. I add a honey crisp apple for a delicate sweet-tart balance. The fresh ginger is what makes this soup pop! I love the peppery sweetness that it adds and OMG the pungent spicy aroma will knock your socks off. Feel free to add more ginger if you like. I erred on the more conservative side for the posting of this recipe. Four cups vegetable broth will make a nice thick soup. Feel free to add more broth or water if you prefer a thinner outcome. Be creative and have fun with your garnishes! I like the pepitas and chives but have also used black cumin and parsley. But please do not omit the toasties! Speaking of the toasties I use Ezekiel bread which is, in fact, the only bread I eat (other then what I make). It is flourless, very low in sodium, and made from a vareity of whole grains, legumes and seeds. It has no peservatives which is why it is kept frozen.
Roasted Pumpkin and Apple Soup with Toasties
A little dabble of zero fat, zero sodium, 1 gram carbohydrate / 2 tbsp Reddi Wip adds a little creaminess and turns it into a “Roasted Pumpkin and Apple Pie” soup.
Ingredients
4 cups vegetable broth
4 cups sugar pumpkin
1 small honey crisp apple and cut in wedges
1 small white onion finely chopped
3 garlic toes finely chopped
1 thumb sized piece fresh ginger peeled and grated
1 tsp black pepper
1 tsp ground cinnamon
1/4 tsp ground nutmeg
1/4 tsp cayenne pepper (or more to taste)
1/4 cup raw pepitas (hulless pumpkin seeds)
A few sprigs fresh chive
2 slices Ezekiel flax bread (found in freezer section of grocery store)
Carve off top of pumpkin around the stem. Place pumpkin in the microwave for 5 minutes to make it easier to cut. Cut in lengthwise sections and remove seeds and stringy pulp (see below).
Peel the apple and cut into wedges
Place pumpkin sections and apples wedges on a cookie sheet covered with a silicone matt (or parchment paper). The silicone matt eliminates the need for oil. Food will not stick to the silicone matt. Spray water over the pumpkin and apples. Place in a 450 degree preheated oven and roast for about 20 minutes until slightly browned. The pumpkin skins will easily peel off.
In a large soup pot sautee the onions and garlic in 1/4 cup water. Let the water cook-off and allow the onions and garlic to brown. Add a few more tbsps water to prevent them from burning and repeat 2-3 times until they are soft and deep brown.
Add the roasted pumpkin, apple, vegetable broth, ginger, black pepper, cayenne pepper, cinnamon and nutmeg and bring to a boil while stirring constantly. Turn down heat and simmer for 20 minutes.
Place in food processor (small portions at a time) and puree until smoothe and creamy. Transfer everything back into the pot and simmer for 5 more minutes.
Using kitchen shears cut the Ezekial bread into small pieces and place on cookie sheet lined with the silicone matt. Place in 450 degree oven for approximately 5 minutes until toasted.
Garnish soup with papitas, chive and toasties
Microwaving for 5 minutes makes the pumpkin much easier to cut
Gorgeous roasted pumpkin and apples smell amazing. Look at the bright orange color of the pulp.It’s so magical how the skin lifts right off!
A Deep Dive at the Health Benefits
The star ingredient in this soup is pumpkin. The bright orange color of pumpkin screams health and nutrition. Pumpkins are loaded with beta-carotine which is an important antioxidant and what gives them their vibrant color. There are evidenced based studies suggesting that diets rich in beta-carotine reduce the risk of certain cancers, heart disease and protects against the degenerative aspects of aging. The body converts beta-carotine into vitamin A which supports eye health and prevents macular degeneration. Lastly, pumpkins are an excellent source of fiber. Fiber slow the rate of glucose absorption in the blood and promotes regular bowel movements.
Is canned pumpkin as nutritious as fresh? Typically fresh foods have a higher nutrient content then their canned counterparts. In the case of pumpkin, however, they are both cram packed with vitamins A, C and E, potassium and iron. If you buy canned just make sure it is 100% pure pumpkin and not the pie mix which has added sugars.
