Did you know that pumpkin is high in vitamins A and C? Both are beneficial for your immune system. This post-surgery recipe is easy to make while fulfilling all your seasonal-pumpkin cravings. (Bonus points for being vegan and gluten free!)
- 2 sugar pumpkins (2 pumpkins yield ~2 1/4 cups (450 g) pumpkin puree)
- 1 Tbsp olive oil (or sub water if oil-free)
- 2 medium shallots (diced // 2 shallots yield ~1/4 cup or 40 g)
- 3 cloves garlic (minced // 3 cloves yield ~1 1/2 Tbsp or 9 g)
- 2 cups vegetable broth (DIY or store-bought)
- 1 cup canned light coconut milk (or sub other non-dairy milk with varied results)
- 2 Tbsp maple syrup or agave nectar (or honey if not vegan)
- 1/4 tsp each sea salt, black pepper, cinnamon, nutmeg
Preheat oven to 350 degrees F (176 C) and line a baking sheet with parchment paper.
Using a sharp knife, cut off the tops of the sugar pumpkins and then halve them. Use a sharp spoon to scrape out all of the seeds and strings (see notes for a link to roasting seeds).
· Brush the flesh with oil and place face down on the baking sheet. Bake for 45-50 minutes or until a fork easily pierces the skin. Remove from the oven, let cool for 10 minutes, then peel away skin and set pumpkin aside.
· To a large saucepan over medium heat add olive oil, shallot and garlic. Cook for 2-3 minutes, or until slightly browned and translucent. Turn down heat if cooking too quickly.
· Add remaining ingredients, including the pumpkin, and bring to a simmer.
· Transfer soup mixture to a blender or use an immersion blender to puree the soup. If using a blender, place a towel over the top of the lid before mixing to avoid any accidents. Pour mixture back into pot.
· Continue cooking over medium-low heat for 5-10 minutes and taste and adjust seasonings as needed. Recipe serves 3-4 (as originally written). Leftovers keep in the fridge for up to a few days and in the freezer for up to a month or more.
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