Pumpkin Clove Soup with Spiced Sour Cream and Toasted Pumpkin Seeds

Servings

Serving size

1 cup soup

COOKING TIME

120 Minutes

This recipe can be multiplied by 2 and keeps well for about 3 days in the fridge. Serve with a 2 ounce whole wheat or gluten-free roll as well as with Waldorf Salad or Roasted Eggplant Salad or Jicama Salad or Cucumbers & Dill in Sour Cream or Cole Slaw or Healthy Caesar Salad or Roasted Beet and Fennel Salad or Cucumbers in Yogurt with Mint or Zucchini Salad

Serve with Beet and Shallot Salad or Herbed Zucchini or Parmesan Zucchini or Roasted Beet and Fennel Salad or Roasted Beets or Roasted Eggplant Salad or Waldorf Salad or Zucchini Salad or Zucchini with Sun Dried Tomatoes

Pumpkin Clove Soup with Spiced Sour Cream and Toasted Pumpkin Seeds

Ingredients

1 tsp.. Unsalted butter

1 large Carrots, raw (peeled and diced)

1 small White onions (diced)

2 15-ounce can Pumpkin, canned, without salt

4 cups No salt added vegetable stock (or no salt added chicken stock)

1 cup Water

1/4 tsp. Ground cloves (or 5 whole cloves)

1/4 tsp. Salt

3 Tbsp. Honey

1/2 cup Reduced fat sour cream

1/4 tsp. Ground cinnamon

1/4 tsp. Ground cloves

1/4 tsp. Ground nutmeg

1/2 cup Pumpkin seeds (pepitas)

Instructions

Melt the butter over medium heat in a large stock pot. Add the onions and carrots and cook very slowly until the onions are translucent.

Add the pumpkin, chicken stock, water and whole cloves to the pot. Simmer over low to low-medium heat for about one hour until the carrots are soft. Stir frequently.

While the soup is simmering preheat the oven to 400°F.

Place the pumpkin seeds in a large non-stick skillet and roast for about 3 minutes in the oven. Remove the pan from the oven and stir the seeds. Return them to the oven and stir every three minutes until they are golden brown. Remove and let the seeds cool.

Place the sour cream, ground cinnamon, ground cloves and ground nutmeg in a bowl and stir until well blended.

When the carrots in the soup are soft add the honey and stir well. Remove the pot from the burner and let the soup cool for at least 20 minutes. Puree in a blender until smooth in two or three batches.

Serve soup hot with a tablespoon of spiced sour cream and a tablespoon of pumpkin seeds.

Serve this recipe with one of these vegetable side dishes.

Beet and Shallot Salad

Preheat the oven to 325°F. Scrub the beets and wrap each in foil. Place in the oven. Place the whole shallots in a medium sauce pan with the oil. Cover and place in the oven. Roast the shallots and beets for 50 minutes. Remove from the oven and let cool.…

Herbed Zucchini

Place the olive oil in a large non-stick skillet over medium-high heat. When the oil is hot add the zucchini. Let the zucchini cook without stirring for about 3 minutes. If it appears to be cooking too fast, reduce the heat to medium. Toss the zucchini well and cook for…

Parmesan Zucchini

Place a large skillet in the oven and preheat the oven to 325°F. Cut about 1/4 inch from the stem end of the zucchini and then slice lengthwise. Spray the hot pan with oil and place the six halves in the pan cut side down. Roast for about 20 minutes.…

Roasted Beet and Fennel Salad

Preheat the oven to 375°F. Cut the stem and tip ends off of the beets. Scrub well and wrap in aluminum foil. Place in the oven and roast for 45 minutes. Remove and let cool. (This may be done in advance and the beets placed in the refrigerator overnight.) Remove…

Roasted Beets

Preheat the oven to 400°F. Wrap beets in a paper towel and cook on high in microwave for 5 minutes. Let cool for 5 minutes. Peel and cut into 1 inch cubes. Place in a roasting pan large enough so that the beets are not completely touching. Put the pat…

Roasted Eggplant Salad

Preheat oven to 325°F. Place a large roasting pan in the oven. When the oven is hot lightly spray the pan with oil and add the eggplant, onions, tomatoes and almonds. Return the pan to the oven and roast for about 30 – 40 minutes. Stir the vegetables about every…

Waldorf Salad

Mix the cubed apples with the lemon juice. Add celery, walnuts and raisins. Toss. Add mayonnaise, sour cream and honey and gently fold together until well blended. Chill for at least 2 hours before serving.

Zucchini Salad

Whisk together the olive oil, balsamic vinegar, maple syrup, salt, pepper and marjoram. Place in the refrigerator while cutting the zucchini. Cut the zucchini into medium dice. This should be about 1/4 inch cubes. Toss the zucchini, tomatoes and pine nuts together in the vinaigrette. Chill well before serving.

Zucchini with Sun Dried Tomatoes

Place the sun dried tomatoes in a small bowl and add the boiling water. Let the tomatoes steep for 20 minutes. Remove the tomatoes and finely mince. Reserve the water the tomatoes steeped in. Place a large skillet over medium heat. Add the olive oil and the sun dried tomato…