Sweet Potato Pumpkin Soup
Ingredients
1 tbsp olive oil
1 cup chopped onion
1 tsp ground ginger
½ tsp curry powder
¼ tsp ground cumin
¼ tsp ground nutmeg
2 cloves garlic
2 cups sweet potato, peeled and cubed
2 cups low-sodium, fat free chicken broth
1½ cups water
1 can (14oz, 398 ml) pure pumpkin (not pumpkin pie filling)
1 cup 1% milk or original rice milk
3 tbsp light sour cream (optional)
Heat the olive oil in a large pot over medium-high heat. Add the onion and sauté for 3 minutes. Add the ginger, curry, cumin, nutmeg, and garlic and cook for 1 minute. Stir in the sweet potato, chicken broth, water, and pumpkin and bring to a boil. Reduce the heat and simmer for 15 to 20 minutes or until the sweet potato in soft, stirring occasionally. Stir in the milk until heated through (don’t boil). Ladle into bowls and top each with ½ tbsp sour cream. If you prefer your soup smooth, puree in a blender or food processor before serving. Makes 6 servings.
Adapted from Nutrition Action Healthletter, October 2005
Nutritional Value of Select Ingredients
Sweet Potato – A “power food”, sweet potatoes contribute to healthy gums and strong connective tissue, help promote the rapid healing of wounds, reduce the risk of cancer and osteoporosis, lower cholesterol levels, and protect against heart disease. They are high in fibre, minerals, and beta-carotene.
Pumpkin – This winter squash helps to prevent cancers, cataracts, and arteriosclerosis. Also helps the body fight infection, maintain fluid balance and blood pressure, and protect against heart disease and cancer, as they are high in vitamins, minerals, and phytonutrients.
Garlic – Garlic is touted as a “cure-all” due to its many uses in medicine. It has a beneficial effect on heart disease, cancer, and infectious diseases. It decreases cholesterol levels, detoxifies the body, stimulates the immune system, and the list goes on and on. Eat garlic raw and regularly for maximum benefits.
Onions – Onions help lower cholesterol, inhibit cancerous tumor growth, help manage diabetes, and are an anti-inflammatory, antibacterial, and antifungal food that are also a blood tonic. Really you can’t go wrong! Eat them daily – raw or cooked.
Olive Oil – Cold pressed extra virgin olive oil is a great monounsaturated fatty acid, especially for cooking. They have a good variety of vitamins and minerals, and can help lower LDL cholesterol, control blood pressure, and aid in diabetes.
