Falling for fall’s flavors: Pumpkin-garlic-sage soup served in pumpkin shells. Gluten free.

Just in time for the holidays, this season-inspired pumpkin-garlic-sage-soup with a hint of cheese is sure to be a crowd pleaser!

Pumpkin-garlic soup with sage and a hint of cheese. © Copyright, Sangeeta Pradhan, RD, LDN, CDE.

Pumpkin-garlic soup with sage and a hint of cheese. © Copyright, Sangeeta Pradhan, RD, LDN, CDE, October 2015.

It’s been raining pumpkins in my local grocery store and I simply could not pass up the opportunity to grab the little beauties and make the ultimate comfort dish: sizzling, hot, cheesy, pumpkin soup seasoned with garlic and sage. Serving it in the scooped out, pumpkin shells is my salute to nature and adds a pleasing, rustic touch. I could swear that the soup somehow tastes better served in the pumpkin shells, but you can be the judge.  The sage and thyme add an earthy flavor, and the sharp cheese just the right hint of creaminess without overwhelming the palate (or your calorie budget!:). The cranberry garnish adds just the right hint of unexpected tartness (and holiday spirit) to top it off!

Pumpkin-garlic soup with sage and a hint of cheese. © Copyright, Sangeeta Pradhan, RD, LDN, CDE.

Not just a pretty face: this soup is rich in nutrients too!  © Copyright, October 2015, Sangeeta Pradhan, RD, LDN, CDE.

Servings : Makes 4.5-5 cups of soup, about 5, 1 cup servings

Ingredients: 

© Copyright, Sangeeta Pradhan, Oct 2015

Figure 1, the mini pumpkins are 3″ in diameter  © Copyright, Sangeeta Pradhan, Oct 2015

5, mini pumpkins approximately 3″ in diameter (Figure 1)

2 heaping tbsp olive oil

1 large onion, finely chopped

1/2 -1 tbsp of freshly chopped garlic, or per taste

1 and 1/3 cup parsnips, peeled and cut into 1/2 ” dice

1/2 cup carrots, cut into 1/2 ” dice

1/2 cup red skinned potato, peeled and cut into 1/2 “dice

2 tbsp fresh, finely chopped sage + 2 tbsp for garnish

1/2 tsp dried thyme, or per taste

1 small stick cinnamon

1/4-1/2 tsp freshly ground nutmeg

4 cups vegetable or chicken broth or water

3-4 tbsp freshly shredded, sharp cheese + 2-3 tbsp for garnish

Salt to taste

Freshly ground pepper to taste

Palm full of cranberries for garnish and decoration if desired (optional)

Method:

  1. Wash pumpkins and pat dry.

    Add parsnips and potatoes to sauteed onions. © Copyright, Sangeeta Pradhan, Oct 2015

    Add parsnips and potatoes to sauteed onions. © Copyright, Sangeeta Pradhan, Oct 2015

  2. With a sharp knife, slice off the top of the pumpkins to make the bowls.
  3. Using a small melon scoop, scrape out the insides of the pumpkins carefully to remove most of the flesh and discard the seeds.  Be careful to not break through the shell of the pumpkin as you scrape the flesh out. You should get about 2 cups of pumpkin flesh between all the mini pumpkins. The mini pumpkin shells can hold roughly 3/4 cup to up to one cup of the soup. Place the pumpkin flesh in a bowl and set aside.
  4. Heat 2 tbsp of the olive in a large, thick bottomed sauce pan over medium heat.
  5. Add the cinnamon stick and the garlic and saute the garlic until it turns a light golden brown. Watch for signs of burning and adjust the heat as needed.
  6. Add onions and saute until soft and translucent, about 5-7 minutes.
  7. Add parsnips, potato, thyme and sage, stirring for a few more minutes, then add carrots, stirring until the vegetables begin to soften a little.

    Carrots, parsnips and potatoes are sauteed before adding pumpkin. © Copyright, Sangeeta Pradhan, Oct 2015.

    Carrots, parsnips and potatoes are sautéed before adding pumpkin. © Copyright, Sangeeta Pradhan, RD, LDN, CDE, Oct 2015.

  8. Add the reserved pumpkin flesh from step 3, stirring for a couple of minutes until pumpkin blends with the remaining vegetables in the pan.
  9. Add 2.5 cups of the broth or water and bring the mixture in the pan to a rolling boil, stirring occasionally to ensure that the vegetables do not stick to the bottom of the pan.
  10. Cover tightly with a lid and allow the soup to simmer on low heat until all the vegetables are soft and have cooked through.
  11. Add salt and pepper, and season to taste.
  12. Turn off the heat and allow to cool slightly
  13. Use an immersion blender to break up the lumps and process the soup to a pureed consistency. Alternatively, use a blender or food processor to blend the vegetable mixture to a puree.

    Pumpkin-garlic soup with sage and a hint of cheese. © Copyright, Sangeeta Pradhan, RD, LDN, CDE.

    Pumpkin-garlic soup with sage and a hint of cheese. © Copyright, Sangeeta Pradhan, RD, LDN, CDE, October 2015.

  14. Return the pureed mixture to the pot.
  15. Add remaining broth and cook through until desired “soup” consistency is reached.
  16. Stir in cheese and cook, stirring on low heat until the cheese melts.
  17. This soup should be somewhat thicker than regular soup before it is served, because of the potatoes and parsnips.
  18. Ladle the soup equally between the prepared pumpkin shells.
  19. Garnish with the remaining cheese sage, and freshly grated nutmeg.
  20. Place a cranberry in the center of the cheese-sage garnish and serve hot.
 © Copyright, Sangeeta Pradhan, RD, LDN, CDE.

© Copyright, Sangeeta Pradhan, RD, LDN, CDE, October 2015.

A Registered Dietitian’s tip: Pumpkin is abundant in Beta carotene, an antioxidant which is a precursor of Vitamin A in the body. Antioxidants help fight free radicals that can cause oxidative damage in the body. When oxidative damage continues unchecked, it can potentially lead to chronic disease. Including brightly colored fruits and vegetables in the diet is one of the most practical ways of building your antioxidant arsenal, as antioxidants impart bright colors to foods.

Pumpkin is also high in an important mineral called potassium, as well as fiber. Please refer to this post to get a primer on  why fiber is so important to support optimal health. A 1 cup serving of the soup offers 145 calories, and only 1 carbohydrate serving.

Pumpkin-garlic soup with sage and a hint of cheese. © Copyright, Sangeeta Pradhan, RD, LDN, CDE.

The soup may also be served in a regular soup bowl. © Copyright, Sangeeta Pradhan, RD, LDN, CDE, October 2015.

The nutrient analysis is courtesy of myfitnesspal.com. MYfitnesspal.com is an independent website that is not affiliated with this blog in any way.

Nutrient analysis source: myfitnesspal.com. Myfitnesspal.com is an independent website that is not affiliated with this blog in any way. Diabetic exchanges: per 1 cup serving: 1 carb exchange, 2 fat exchanges and 1/2 a protein exchange.

Disclaimer: All the content on this blog is strictly for informational purposes only, and should not be construed as medical advice. Please consult your doctor or registered dietitian for recommendations tailored for your unique needs.

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About Sangeeta Pradhan RD, CDE

Hi there! Welcome to my blog! If you are confused with all the conflicting messages you get bombarded with every day on carbs, fats, proteins, gluten and anything you can think of related to nutrition, look no further! The purpose of my blog is to cut through all this clutter, utilizing scientific, evidence based guidelines to help you, the consumer, navigate the complex, dietary landscape, and thus empower you to make informed decisions.
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15 Responses to Falling for fall’s flavors: Pumpkin-garlic-sage soup served in pumpkin shells. Gluten free.

  1. Looking delicious .. Wish I had come across your recipe prior to sculpting our pumpkin for our granddaughter..
    Hope you had a delightful weekend x

    Liked by 1 person

  2. Hi Sue, I had really wanted to post this recipe, before Halloween, but got busy posting something else, hence the recipe got delayed. Sculpting the pumpkin with your grand daughter sounds like fun! Yes, we had a wonderful weekend. So nice to hear from you:) Thank you.

    Liked by 1 person

  3. Wonderful…… and its never too late.. Pumpkins are still around 🙂

    Liked by 1 person

  4. That’s true! Let me know his it turns out😊!

    Liked by 1 person

  5. Malaika says:

    This looks delicious Sangeeta. Thank you for sharing! 🙂

    Like

  6. Thank you, Malaika! You are more than welcome! Hope you get a chance to try it out😊!
    Best regards!

    Liked by 1 person

  7. Anna-Lena says:

    I imagine it to be very delicious! 🙂

    Liked by 1 person

  8. It is, as a matter of fact- if I say so, myself:). Thank you so much for stopping by!

    Liked by 1 person

  9. dgkaye says:

    Another wonderful, mouth watering recipe. Thanks Sangeeta. Oh, and fyi, I made the squash soup and it was divine! The sad part was I should have made more! It tasted like it was made in a gourmet restaurant. I’ll be making more this weekend. 🙂

    Liked by 1 person

  10. Hi Debby, so happy to hear you enjoyed the butternut squash soup! It’s rewarding to hear that you were able to replicate the recipe and still get the same taste!!! Glad to hear you are making more this weekend! Thanks as always for the great feedback:))

    Liked by 1 person

  11. dgkaye says:

    Thank you! 🙂

    Liked by 1 person

  12. Leyla says:

    looks yummy 😀

    Liked by 1 person

  13. Thanks, Leyla! Hope you get a chance to try it:)

    Liked by 1 person

  14. BroadBlogs says:

    Yummy and gluten free! I’ll have to try it!

    Liked by 1 person

  15. Thank you so much! Do let me know how it turns out😊!

    Like

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