Pumpkin Soup

Whether you use canned pumpkin puree or make your own, they both are rich in beta carotene (a powerful antioxidant).  This super easy recipes are healthy and festive.

Basic Pumpkin Soup

• 2 tablespoons coconut oil
• 1 small onion, finely chopped
• 2 (15 oz.) cans solid packed pumpkin or use your own puree
• 1 quart water
• 1 cup coconut milk (I use So Delicious brand – unsweetened)
• 2 tablespoons raw agave nectar or maple syrup
• 1/2 teaspoon sea salt
• Freshly ground pepper, to taste

Melt oil in a large saucepan over medium heat; add onion and cook, stirring often until very soft, about 8 minutes. Add pumpkin, water, coconut milk, syrup, salt and pepper; bring to a boil. Reduce heat and simmer for 10 minutes, whisking often. (Soup can be made 1 day ahead. Let cool and then cover and chill. Bring to a simmer before serving.) Nutrition Note: This soup recipe contains mostly carbohydrates and is low in protein.  As part of a balanced meal, serve with some vegetables and protein.  A light vegetarian meal idea is pumpkin soup served with a fun veggie salad that contains chopped nuts.

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