Tuesday, November 03, 2009

Raw Vegan Pumpkin Soup

Getting Ready for the Holidays
It's November and soon my favorite holiday will be here - Thanksgiving. I'll be publishing healthy and delicious recipes that you can prepare for this special day or for any of your favorite holiday meals. This raw pumpkin soup is part of the Raw Vegan Thanksgiving and Winter Holiday Menu. This thick and creamy soup provides 150% of your daily requirement of vitamin A - a key vitamin important for vision, growth and development, healthy skin and immune function. It's also high in vitamin C. Feel free to replace the pumpkin with butternut or other winter squash.


Raw Vegan Pumpkin Soup [serves 4]
3 cups raw pumpkin or butternut squash, peeled and diced
1 1/2 cups fresh or frozen (and thawed) yellow corn
3/4 cups diced red bell pepper
2 1/2 cups fresh apple juice
2 1/2 teaspoons fresh ginger, minced
2 1/2 teaspoons fresh garlic, minced
1/2 to 1 teaspoon sea salt (or to taste)
1/2 cup mashed avocado
2 teaspoons raw pumpkin seeds for garnish
1 teaspoon fresh thyme, chopped, for garnish

In a high speed blender, combine pumpkin, corn, red bell pepper, apple juice, ginger, garlic, salt and avocado. Process for several minutes, until smooth. (If too thick, add more apple juice). Divide into 4 soup bowls and garnish with raw pumpkin seeds and fresh thyme.

Per serving: 211.5 calories, 5.8 g fat, 0.8 g saturated fat, 0 mg of cholesterol, 3.8 g protein, 39.1 g carbohydrates, 3.9 g fiber, 7,457 IU vitamin A and 51.3 mg of vitamin C.


the inadvertent farmer said...

This sounds great I will definately be trying this one, thanks!

AGK said...

I tried it with butter nut squash. Very tasty.

Anonymous said...

Can I substitute canned organic pumpkin for this recipe??

Dr. Joanne L. Mumola Williams said...

In raw recipes, you can generally replace fresh foods with frozen foods and still achieve the flavor and, if you want a genuine "raw" dish, it accomplishes that also.
If the dish being raw isn't a concern, you can certainly try canned pumpkin. I haven't tried it that way so, unfortunately, I can't tell you how good it will come out.
Good luck! If you do that, let us all know how it turns out!