Recipe: Farmer John’s Pumpkin Soup

Although we tend to associate pumpkins with the onset of the holiday season, pumpkins pack a serious nutritional punch. Technically a squash, pumpkins’ bright orange color is an indicator of being an excellent source of beta-carotene- a precursor to vitamin A. This veggie is also loaded with antioxidants, vitamin C, potassium, vitamin E, and calcium. Pumpkin is often used in high caloric recipes such as pies, cookies, and cakes; but fresh pumpkin is actually low in calories and of course, naturally gluten free.

Talk about a sustainable food, pumpkins can not only be used for décor but also just about every bit of the pumpkin can be utilized. The seeds of pumpkins also make a great snack, which are loaded with amino acids, iron, and a good source of polyunsaturated fat.  If you are feeling really festive you can use the hallowed pumpkin as a serving dish for the soup.

Farmer John’s Pumpkin Soup

This recipe is an adaption of an original recipe from Sunset magazine. It has been tested, tried, and made a bit more kid-friendly by Mum-Mum’s own dietitian. It makes great use of the pumpkins that are abundant this time of year. Pour some leftover soup into a thermos for a warming, healthy school lunch.

  • 1 leek
  • 2 tablespoons butter
  • 2 carrots peeled and chopped (about 8oz)
  • 2 stalks celery, rinsed and chopped
  • ½ cup onion, chopped
  • 1 clove garlic, minced
  • 4 cups mashed pumpkin
  • ½ cup apple cider
  • 2 quarts free range chicken broth or vegetable broth
  • 1 large green apple peeled, cored and chopped (8oz)
  • 1.5 teaspoons grated fresh ginger
  • 1.5 teaspoons fresh sage, chopped (you can also use dried sage)
  • ½ teaspoon cinnamon
  • ¼ teaspoon allspice
  • Salt and pepper to taste
  • 1 cup crème fraiche, whole milk yogurt, or sour cream
  • 1 teaspoon grated lemon peel or zest

Using the white portion of the leek, with end and tough green upper leaves discarded, slice lengthwise and run under cold water to rinse thoroughly. Thinly slice crosswise.  In a 6 quart saucepan, melt butter over high heat. Add leeks, onions, garlic, carrots, and celery stirring often until onions are soft.  Add broth, pumpkin, apple, apple cider, sage, allspice, and cinnamon; cover and bring to a boil.  Reduce heat and simmer with occasional stirring for about 15 minutes. Taking a portion at time, mix soup in a blender and pour into a bowl.  Once all the soup has been pureed, return to the pot and add salt and pepper to taste.

If you would like to omit the dairy due to an allergy, the taste is still delicious. You can also add a splash of almond or soy milk for a creamier texture. Yogurt is bit more digestible, and the whole milk version is similar to the texture of crème fraiche. If you are using dairy, in a separate bowl add lemon zest to cream and mix.  Ladle soup into mugs or bowls and top with a dollop of cream. 

Prep time: 45 minutes
Serves 10-12

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