Fall Recipe to Make, Like Now: Roasted Pumpkin & Kale Late Harvest Soup
Posted Nov 25 2011 6:00am
Whip up a big pot of this healthy pumpkin soup recipe!
Just in case you’re in need of a nice hearty meal for Black Friday (or if you’re already sick of turkey!), here’s a great healthy pumpkin soup recipe from core performance guru, Linda LaRue. Linda is the creator of the new, total-body core workout specialty resistance-tubing system, The Core Transformer , and one heck of a cook. Enjoy! —Jenn
Roasted Pumpkin & Kale Late Harvest Soup Recipe
This recipe is almost as hearty as a stew. I occasionally like adding some healthy low-fat, mini-turkey or soy-vegan meatballs that I buy from Trader Joe’s to this soup. (One of my friends says that Costco also has some great tasting mini-turkey meatballs, in case you don’t have a TJ’s in your area.) Adding ready-made frozen meatballs is part of my 70/30 healthy fast-food cooking rule. Seventy percent of food you eat should be fresh and made from scratch and 30 percent can be store-bought and store-made. This soup services eight to ten and also freezes well. Just make a big batch and then freeze. How easy is that?
4 c peeled and 1½-inch cubed sugar pie or baking pumpkin
2 c peeled and 1½-inch cubed celery root
3 tbsp good-quality extra virgin olive oil
2 medium onions, coarsely chopped
2 large carrots, coarsely chopped
2 red or yellow bell peppers, coarsely chopped
3 to 4 c low-sodium, fat-free vegetable stock or water
3 c cleaned and chopped kale (I like the black kale best!)
3 large cloves garlic, minced
1 tbsp fresh rosemary, finely chopped
1 tbsp fresh thyme, finely chopped
1 tbsp fresh sage, chopped
Sea salt and fresh ground pepper to taste
1. Preheat oven to 375°F. Chop vegetables, making sure to keep them all the same size. Place pumpkin and potato in a large roasting pan and toss with oil, garlic and herbs. Roast for about 30 minutes, uncovered.
2. Add remaining vegetables to roasting pan except kale. Then, roast for another 20 to 30 minutes, or until vegetables are browned and caramelized—but not charred to a crisp!
3. Remove pan from oven. Place roasted vegetables and stock in a large stock pot. Season to taste. Heat over medium-high heat until pumpkin begins to soften and combine slowly with stock. Add chopped kale, garlic and herbs, and cook over medium heat until done, about 10 minutes.
Nutritional Content Per Serving: 130 calories (50 from fat), 5 g total fat, 0 g saturated fat, 3 g protein, 19 g total carbohydrate (3 g dietary fiber, 5 g sugar), 0 mg cholesterol, 280 mg sodium