Ingredients
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2 tablespoons extra-virgin olive oil
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1 cup chopped yellow onion
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1 cup chopped celery
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1 tablespoon minced garlic
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1 teaspoon ground turmeric
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1 teaspoon ground cumin
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½ teaspoon ground ginger
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½ teaspoon ground pepper
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1 (15 ounce) can unseasoned pumpkin puree
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3 cups reduced-sodium vegetable broth
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½ teaspoon salt
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¾ cup coarsely chopped unsalted roasted cashews, divided
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¼ cup chopped scallions
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½ teaspoon smoked paprika
Directions
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Heat oil in a large saucepan over medium-high heat. Add onion and celery; cook, stirring occasionally, until softened, about 7 minutes. Add garlic, turmeric, cumin, ginger and pepper; cook, stirring constantly, until fragrant, about 1 minute. Add pumpkin, broth, salt and 1/2 cup cashews. Bring to a boil over high heat. Reduce heat to medium-low to maintain a simmer; cover and simmer until the vegetables are tender and the cashews are soft, about 15 minutes.
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Pour the soup into a blender. Secure the lid on the blender and remove the center piece to allow steam to escape. Place a clean towel over the opening. Process until smooth, about 30 seconds (use caution when blending hot liquids). (Alternatively, process the soup in the pot using an immersion blender on high speed for 1 to 2 minutes.) Ladle the soup evenly into 4 bowls (or pumpkins, see Tip); sprinkle with scallions, paprika and the remaining 1/4 cup cashews.
Tips
Tip: To make Pumpkin Soup Bowls: Preheat oven to 350 degrees F. Cut off and discard tops from 4 small pumpkins (pie pumpkins work well). Scoop out and discard pulp and seeds, removing as much pulp as possible. Brush the pumpkin insides with a little olive oil and, if desired, sprinkle with salt and pepper. Arrange the pumpkins, cut-sides up, on a baking sheet. Bake until the inside flesh is tender when pierced with a fork, 20 to 30 minutes. Let cool slightly before filling with soup.
Nutrition Facts (per serving)
298 | Calories |
19g | Fat |
29g | Carbs |
7g | Protein |
Nutrition Facts | |
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Servings Per Recipe 4 | |
Serving Size 1 1/2 cups | |
Calories 298 | |
% Daily Value * | |
Total Carbohydrate 29g | 11% |
Dietary Fiber 7g | 24% |
Total Sugars 9g | |
Protein 7g | 13% |
Total Fat 19g | 25% |
Saturated Fat 4g | 18% |
Vitamin A 16895IU | 338% |
Vitamin C 13mg | 14% |
Folate 46mcg | 11% |
Sodium 449mg | 20% |
Calcium 97mg | 7% |
Iron 5mg | 26% |
Magnesium 110mg | 26% |
Potassium 601mg | 13% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.