Not only are soups filling, but they can truly be “comfort foods”. One can make creamy, soothing soups, without added cream, which are also healthy.
Orange vegetables are high in naturally occurring vitamin A. For example, one-half cup of pumpkin puree has 950 micrograms of vitamin A, which is 100% of your daily requirement. Vitamin A is important for eye health, immune system function, and helps your heart, lungs, and kidneys to function properly. It is best not to get your vitamin A from supplements, as supplements do not contain the variety of types of vitamin A that the natural plants contain. For example – several studies have found that a higher intake of carotenoid (vitamin A) containing fruits and vegetables is associated with a lower risk of lung cancer. However, studies using artificial Vitamin A supplements, have not found this association and two studies showed significant increases in lung cancer. So, it is best to get vitamin A from food sources. The best vegetables and fruits for vitamin A content are sweet potatoes, spinach, pumpkin, carrots, red peppers, cantaloupe, papaya.
Having soup as the first course to a meal can also fill you up so that you do not eat as much of the main course and you still feel satisfied with your meal.
Carrots, sweet potatoes, butternut squash, and pumpkins can be used interchangeably to make creamy, tasty soups, with the addition of various spices as the cook wishes and depending on the tastes of his or her family.
The following is a general recipe that can serve as a basis for these soups, including suggestions for spice additions. Modify the soup to your tastes. It makes a large pot of soup and left-overs can easily be frozen for later use.
Orange Vegetable Soup
Ingredients
- About 2 pounds of orange vegetable carrots, sweet potatoes, butternut squash, or whole pumpkin or 2 -15 oz. cans of pumpkin puree, peeled and chopped.
- 2 cloves garlic - minced Let the minced garlic sit for at least 10 minutes before using to allow it to form allicin, a chemical that is both antibacterial and antifungal. The allicin further converts into anticancer compounds.
- 2 large stalks of celery with leaves - chopped
- You can also add a chopped and seeded red bell pepper if you like 2 cups vegetable broth 2 cups water (I use “Better than Bouillon” vegetable base, but it is high in sodium, so I only use 2 teaspoons in 2 cups of boiling water for the broth.)
- 1 can of lite coconut milk or 1/2 to 1 cup unsweetened nut milk.
Instructions
- In a large pot: saute onions, celery, and chopped orange vegetables in a little water or broth. If using pumpkin puree or already cooked orange vegetable, wait to add.
- When the vegetables are slightly soft, add the garlic and cook for 1-2 minutes. Add the 2 cups of vegetable broth and 2 cups of water. If using pre-cooked (leftovers, that is) vegetables or pumpkin puree, add now.
- Cook on medium heat without a lid until the vegetables are soft.
- Now, you can add 1 can of lite coconut milk or 1/2 to 1 cup of unsweetened nut milk, if you wish. Stir well and add seasonings you like, curry powder, Thai red curry paste, cayenne pepper, red pepper flakes, minced jalapeños, minced chipotle in adobo sauce, ground fresh or dried ginger, a pinch of cinnamon. Salt and pepper to taste.
- Puree the soup in a blender or use an immersion blender. If using a stationary blender, blend the soup in batches, filling the blender container slightly less than half-way, take out the center part of the lid, this will allow steam to escape while blending, cover the opening in the lid with a folded towel when you blend so you don't get burned by the steam or splashed with the hot soup. Remember that it is a hot liquid!
- If the soup seems too thin after blending, continue cooking without a lid until it reaches the consistency you like. If it is too thick, add more water, broth, or milk until it is the proper consistency. Sometimes, when I make carrot soup, I only use 2 tablespoons of freshly ground ginger along with salt and pepper. I like spicy curry, so I often use coconut milk plus curry powder, Thai red curry paste, and cayenne. But, I am careful to add in small amounts until it tastes “just right”. So, be sure to taste your soup as you go along, adding the spices slowly in small amounts.
- Serve the soup piping hot with a nice salad and, perhaps, avocado toast on sourdough or wholewheat bread. Add fresh fruit for dessert and you have a healthy, tasty, and satisfying meal!
- Bon Appetit!
