It’s fall y’all! Thanks to My Bariatric Solutions, we’ve got just the recipe to get you in the mood! And with just a simple vegetable broth substitution, this recipe can be made vegan! Convenient, right?
The pumpkin puree made this soup wonderfully creamy without the lactose, and the paprika added a delicious smokiness to the overall dish. If you want to bring out the smokey flavor more, prepare it with a full teaspoon of the smoked paprika and add a bit of salt and pepper to taste. For our heart health friends, go easy on the salt! Or, grab lightly salted pumpkin seeds (If you are out of the pureed food phase) to top your soup off with a satisfyingly salty bite to your dish! This recipe calls for Spanish smoked paprika, but if you have just regular smoked paprika (or even the non-smoked variety) it will work just as well! So, don’t worry about grocery store hopping to find the one ingredient! We want all of our recipes to be just as stress-free as they are delicious!
If you want to save yourself a step or two in the cooking process and happen to have a fancy dandy immersion blender on hand, then you won’t need to get out your blender! After simmering your chopped vegetables and broth, stick your immersion blender in the pot and puree! If you don’t have an immersion blender, the regular blender worked just fine for us! You could probably combine all of the vegetables at one time into the blender to save yourself some time. The veggies will be soft enough to blend easily. Just be sure to cover the blender top with a rag to prevent any spillage! Once it’s all blended, it’s smooth sailing from there!
The end result is a wonderfully warming dish with earthy, autumnal flavors that will leave you wanting more! Garnish with the pumpkin seeds and parsley (only if you are out of the pureed stage) for a gorgeous green color to add to the dish, and maybe even sprinkle some more paprika on top to hint at the ingredients and provide even more gorgeous color to look at! This dish is super low calorie and low carb, so every chef who prepares this dish will benefit!
We hope you enjoy!
- 1 tbsp olive oil
- 3 ½ cups chopped yellow bell peppers (about 2 large)
- 1 ½ cups chopped carrots (about 1 medium)
- 1 cup chopped onion (about 1 medium)
- ½ tsp Spanish smoked paprika
- 2 garlic cloves, chopped
- 5 cups fat-free, less-sodium chicken broth, divided
- 1.4 tsp freshly ground black pepper
- 1 (15 oz) can salt-free pumpkin puree
- 2 tbsp fresh lemon juice
- 2 tbsp unsalted pumpkin seed kernels, toasted
- 1 tbsp chopped fresh parsley (for garnish)
- Heat oil in a Dutch oven over medium high heat. Add bell pepper, carrot, and onion; cook 10 minutes or until tender, stirring occasionally.
- Add paprika and garlic; sauté for 1 minute. Add 3 cups of the broth and black pepper; bring to a boil.
- Cover, reduce heat, and simmer 20 minutes or until the vegetables are tender.
- Place one-third of vegetable mixture in a blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid spills). Blend until smooth. Pour into a large bowl. Repeat procedure with remaining vegetable mixture.
- Return pureed vegetable mixture to Dutch oven; stir in remaining 2 cups broth and pumpkin. Cook over low heat for 10 minutes or until thoroughly heated, stirring frequently. Stir in the lemon juice.
- Ladle 1 cup soup into each of 7 bowls; top each serving with about 1 teaspoon pumpkinseeds and about 1/2 teaspoon parsley.
- Serve and enjoy.
Thanks again to My Bariatric Solutions (link to their profile page on WLSA) for their recipe https://mybariatricsolutions.com/pumpkin-soup/