📂 Light Dinners
#Soups
#Vegan
#Comfort Food
#Low Calorie
Pumpkin and Sweet Potato Cream Soup with Toasted Seeds
🥣 The warm embrace of autumn. A silky, sweet, and highly nutritious cream soup made with pumpkin and sweet potato, topped with crunchy seeds.
🛒 Ingredients
- 14 oz Pumpkin
- 7 oz Sweet potato
- 1 Sweet onion
- 1 Leek
- Vegetable broth
- Toasted pumpkin seeds
🥣 Orange Cream: Energy and Beta-carotenes by the Spoonful
When temperatures drop, the body asks for spoon dishes that comfort from the first sip. The combination of pumpkin and sweet potato creates a spectacular natural synergy: both share an earthy sweetness and a dense texture that allows for an extra creamy puree without the need to add cheeses, creams, or potatoes.
🎃 Why it is exceptionally healthy
- Double Portion of Vitamin A: Both sweet potato and pumpkin are massive sources of beta-carotenes, which our body transforms into vitamin A, essential for the immune system and eyesight.
- Anti-Cholesterol Fats: Toasted pumpkin seeds don't just decorate; they provide polyunsaturated fats and phytosterols that help reduce bad cholesterol (LDL).
- Soothing Fiber: It is a cream that is extremely gentle on the digestive system, recommended for irritated stomachs or slow digestions.
📝 Step-by-Step Preparation
- The Aromatic Base: In a large pot, heat 1 tbsp (15ml) of EVOO. Add 1 sweet onion and 1 leek (only the white part) cut into slices. Sweat over medium heat for 10 minutes.
- The Orange Ingredients: Peel and dice 14 oz (400g) of pumpkin (butternut or red Kuri) and 1 medium sweet potato (about 7 oz / 200g). Add them to the pot and sauté everything together for 5 minutes so the sugars toast slightly.
- The Broth: Cover the vegetables with about 20 fl oz (600ml) of vegetable broth (it should just barely cover the ingredients so it doesn't get watery). Add salt, black pepper, and a pinch of nutmeg.
- Cooking: Bring to a boil, reduce to medium heat, cover, and let simmer for about 20-25 minutes until the pumpkin and sweet potato fall apart when pierced with a fork.
- The Emulsion: Blend everything with a hand blender at maximum power for a couple of continuous minutes to achieve an impeccable silk texture.
- The Crunchy Finish: In a small pan without oil, toast a handful of pumpkin seeds (about 0.7 oz / 20g) for 2 minutes. Serve the soup very hot sprinkled with the seeds and a few drops of raw oil.
