Part 1: Hearty Pumpkin Soup with High-Protein ‘Sour Cream’
We had one on hand due to the Halloween madness and didn’t want to be wasteful. Unfortunately carving pumpkins are the least flavourful option of pumpkins.
So if you’re looking to eat the pumpkins I’d suggest avoiding carving pumpkins but I went ahead with it here any way.
For the Soup:
- 1/2 a large/1 whole small pumpkin (butternut squash or sugar pumpkin recommended)
- 3-4 green onions (scallions), chopped
- 1 garlic clove
- 1 head of broccoli, stalks only
- 1-2 sticks celery
- 2 carrots
- 1 sweet potato
- 1 regular potato
- 1 tablespoon grated ginger
- 6 cups vegetable stock (enough so just the very tops of the veges are uncovered)
For the Sour Cream:
- 1 tablespoon hemp seeds
- 1 tablespoon yoghurt
- 1 tablespoon almond milk
- 1 tablespoon MyoPure protein powder
NB: For this soup I used the ingredients I had on hand. This means many of them can be substituted or even left out depending on your taste.
You may notice I used stalks of broccoli. These were left over from a salad I’d made earlier from the florets. I hate to waste them so I always throw them into soups or mash them with potato.
Green onions can easily be substituted with regular onion but I found green onions gave added a great flavor and went well with the creaminess of the soup.
I would also recommend sticking with the sweet potato unless you’re using a sugar pumpkin. The sweet potato gives the soup a mild sweetness that I love but this time I used a purple potato simply because if was all I had on hand!
- Chop up the green onions and garlic and gently brown with a splash of virgin olive oil.
- Chop celery, carrots, broccoli stalks and throw those in as well
- Cut open and seed your pumpkin, keeping the seeds aside to roast. Chop into small cubes and add with cubed sweet and purple potato. Sauté on medium heat for around 15 minutes.
- In the meantime, pre-heat oven to around 160 Celsius/325 fahrenheit/. De-gunk and rinse your pumpkin seeds, place on a tin-foil covered tray and sprinkle with olive oil and garlic salt. Put in oven when ready and cook for 18-20minutes or until crunchy and golden brown, stirring them about half way through.
- Poor vegetable stock in with pot of veges and bring to a boil. Bring back down to simmer and cover till vegetables are soft (a fork should go easily into them). Add any spices you like (I usually go for a sprinkle of cumin or cinnamon).
- Turn off heat and let sit for around 15-20 minutes or until slightly cooled.
- Meanwhile add all ingredients for “sour cream” into the blender and pulse or blend on “sauces” setting.
- Once soup is at a suitable temperature to eat put portions up to about two/thirds the Blendtec blender bottle and press the “soups” button on your Blendtec Blender. Transfer into large bowl and repeat until all vegetable and stock mixture is blended.
- Put a small amount of soup into two bowls and let cool for a couple of minutes, then add sour cream mixture and stir (I do this step to avoid any curdling of the milk products which can occur if added when soup is very hot). Top up to desired amount of soup, stir and sprinkle with your freshly roasted pumpkin seeds.