Tuesday, March 5, 2013

Recipe: Pumpkin and White Bean Soup


Pumpkin and White Bean Soup 

A spicy, high protein, super food soup

Makes ~6 servings.
Recipe adapted from Dietitian on the Run's recipe.

1 tsp coconut oil
1 medium yellow onion, chopped
1 clove garlic, minced
2 cups unsweetened coconut milk
2 cans (15 oz) organic white (cannellini) beans, drained & rinsed
1 can (15 oz) organic pumpkin puree
3 cups vegetable broth (low-sodium)
5 tablespoons of chia seeds (they will soften and become gel like after 20 mins)
4 tablespoons of nutritional yeast
Seasoning to taste: turmeric, pumpkin pie spice, cayenne pepper.

In a deep pan, heat the oil over medium; saut√© onion and garlic until softened.  Pour the rinsed beans and vegetable broth into the blender.  Blend until smooth.  Add this to the pot.  Add remaining ingredients, stir to mix well – this may take a few minutes as the pumpkin “melts” into the mixture.

Bring to a boil; reduce heat and let simmer for 25-30 minutes. Stir frequently.

Serve with Manitoba Harvest  hemp seeds (for additional amino acids) and a green onion garnish.

This soup is vegan.  The chia seeds provide wonderful omega-3s as well as research has been done on the health benefits of eating "gelatinous" foods.   The nutritional yeast provides a source of B12 and protein.  Pumpkin is high in vitamins A, C, and E and rich in minerals.  Tumeric is a powerful anti-oxidant. Cannellini beans are full of fiber, protein, anti-oxidants, are a low glycemic food and have detoxifying properties.

I've recently discovered just how easy soups are.  You really can't mess this up this SUPER SOUP....it will taste good!  Just go with what you have and feel free to make adjustments according to your preferences!

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