Heart-Healthy Pumpkin-Ginger Soup
Warm up the winter months with this delicious, nutritious soup loaded with vitamin A, vitamin C, vitamin B-6, fiber, potassium and a range of other nutrients. This recipe makes a big batch, so do the work once and enjoy it for days to come—or freeze some and enjoy it again later!
Start to finish: 3 hours
7 cups water
3 pounds carrots
2.5 pounds yellow potatoes, chopped
1 large yellow onion, peeled and chopped
1 large garlic bulb, peeled and chopped
25 grams organic ginger, unpeeled and finely chopped
2 cups frozen peas
3 cups (approximately 5) on-the-vine tomatoes, diced
4 large kale leaves, chopped
2 cups pumpkin purée
1 tablespoon coconut oil
1 tablespoon cumin powder
½ tablespoon cumin seed
1 tablespoon turmeric
1 tablespoon oregano
1 bay leaf
1 cinnamon stick
1 tablespoon salt or to taste
pepper to taste
Heat pan to medium. Add coconut oil and spread throughout bottom of pan. Add onion, garlic and ginger. Cover. Sauté until translucent, approximately 3–5 minutes.
Add tomatoes, peas, kale, cumin powder, cumin seed, turmeric, oregano, salt and pepper. Stir until well-mixed. Cover and simmer for 5 minutes.
Add carrots and potatoes. Stir until well-mixed. Cover and simmer for 5 minutes.
Stir in water and pumpkin purée. Add bay leaf and cinnamon stick. Simmer on low for approximately 1 ½ hours or until carrots and potatoes are very soft. Remove bay leaf and cinnamon stick.
Use hand blender or regular blender to purée soup. Serve warm and enjoy!