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Festive Pumpkin Soup

As a first-time experience, I decided to make soup with Pumpkin! Butternut Squash is usually my go-to - but, this month, I have challenged myself and Glow Fit participants to soul search to find new things that bring happiness to our day-to-day lives. So I thought I would explore cooking with a new ingredient! Pumpkin's deep orange colour is fitting for the fall. I am a big theme person so this colour appeals to the upcoming Thanksgiving weekend table. Let's cover the nutrition info - Pumpkin is lower in carbs and calories than squash but just as flavourful. While not as sweet as squash, with a little creativity in your seasoning, that can easily be changed. This soup is definitely a comfort food that delivers Vitamins A & C which help support the immune system. As well, Pumpkin is rich in potassium which is an electrolyte that helps muscles function optimally - how fitting for Glow Fit!! The list goes on but, most importantly, this fragrant soup is delicious and will fill your home with an appetizing aroma this fall season.



(Yields 1 and 1/2 mason jars of soup) approx 8 servings

• 2 tbsp butter or earth balance

• 1 large potato

• 1 large onion

• 4 1/2 cups of low sodium chicken broth

• 1 398ml can pure pumpkin

• 1 teaspoon pink Himalayan salt

• 1 teaspoon of ground black pepper

• 1 teaspoon fresh rosemary

• 1 teaspoon of dried thyme

• 1/4 teaspoon ground nutmeg

• 1 cup of unsweetened almond milk

Top with: any of the following...greek yogurt/sour cream/ coconut cream/chopped parsley/chopped pecans


  1. In a large soup pot, add 2 tbsps of butter, melt on medium heat. Add chopped onion and diced peeled potato, sautée for about 8 minutes until onions are soft.

  2. Add chicken broth and bring to a boil. Reduce heat to low, cover and simmer for about 12 mins until the potato is softened.

  3. Stir in pumpkin. Using a handheld immersion blender puree the mixture until smooth. Or add to a blender in batches and then return to the pot.

  4. Add the seasoning: salt, pepper, rosemary, thyme and nutmeg.

  5. Bring mixture to a boil, then cover and reduce heat to low and cook for 5 more minutes.

  6. Add almond milk and heat for the last five minutes.

  7. Add a dash of nutmeg or cinnamon for a sweet garnish.

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