Healthy Fall Soups: Creamy Pumpkin and Sweet Potato Soup with Sage

September 18, 2024
Healthy Fall Soups
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Healthy Fall Soups: Pumpkin and Sweet Potato

Introduction

Welcome to Jango Recipes! As the leaves turn golden and the air becomes crisp, there’s nothing more comforting than a warm bowl of soup. For Healthy Fall Soups our Creamy Pumpkin and Sweet Potato Soup with Sage is the perfect dish to celebrate the fall season. This recipe is not only delicious but also packed with nutrients, making it an excellent choice for a healthy fall meal. Let’s dive into this flavorful and wholesome recipe!

Ingredients

For the Soup:

  • 1 medium pumpkin, peeled, seeded, and cubed
Healthy Fall Soups
  • 2 large sweet potatoes, peeled and cubed
  • 1 large onion, diced
  • 2 cloves garlic, minced
  • 4 cups low-sodium vegetable broth
  • 1 cup unsweetened almond milk (or any milk of your choice)
Healthy Fall Soups
  • 2 tablespoons olive oil
  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon ground nutmeg
  • 1/2 teaspoon ground ginger
  • 1 teaspoon dried sage
  • Salt and pepper to taste
  • Fresh sage leaves for garnish

For the Optional Toppings:

  • Toasted pumpkin seeds
  • Crusty whole-grain bread

Instructions

  1. Prepare the Ingredients:
    • Peel, seed, and cube the pumpkin.
    • Peel and cube the sweet potatoes.
    • Dice the onion and mince the garlic.
  2. Sauté the Aromatics:
    • In a large pot, heat the olive oil over medium heat.
    • Add the diced onion and sauté for about 5 minutes, until it becomes translucent.
    • Add the minced garlic and cook for another minute, until fragrant.
  3. Add the Vegetables:
    • Add the cubed pumpkin and sweet potatoes to the pot.
    • Sauté for about 5-7 minutes, stirring occasionally, until the vegetables start to soften.
  4. Incorporate the Broth and Spices:
    • Add the low-sodium vegetable broth to the pot.
    • Stir in the ground cinnamon, ground nutmeg, ground ginger, and dried sage.
    • Bring the mixture to a boil, then reduce the heat to low and let it simmer for about 20-25 minutes, or until the vegetables are tender.
  5. Blend the Soup:
    • Remove the pot from the heat and let it cool slightly.
    • Using an immersion blender, blend the soup until smooth and creamy. Alternatively, you can transfer the soup in batches to a blender and blend until smooth.
    • Return the blended soup to the pot.
  6. Add the Milk and Season:
    • Stir in the unsweetened almond milk (or your choice of milk) to the soup.
    • Season with salt and pepper to taste.
    • Heat the soup over low heat until warmed through, but do not let it boil.
  7. Serve:
    • Ladle the soup into bowls and garnish with fresh sage leaves.
    • If desired, top with toasted pumpkin seeds and serve with crusty whole-grain bread on the side.
Healthy Fall Soups Creamy Pumpkin and Sweet Potato Soup

Nutritional Benefits

This Creamy Pumpkin and Sweet Potato Soup with Sage is a nutritional powerhouse:

  • Pumpkin: Rich in vitamins A and C, fiber, and antioxidants.
  • Sweet Potatoes: High in vitamins A and C, fiber, and potassium.
  • Onion and Garlic: Provide vitamins C and B6, manganese, and antioxidants.
  • Almond Milk: A good source of vitamin E and healthy fats.
  • Spices (Cinnamon, Nutmeg, Ginger): Offer anti-inflammatory and antioxidant properties.
  • Sage: Contains vitamins A and K, and has antioxidant and anti-inflammatory benefits.

Detailed Nutritional Analysis for Healthy Fall Soups

Let’s break down the nutritional benefits of the key ingredients in this soup:

  1. Pumpkin:
    • Vitamin A: Essential for vision, immune function, and skin health.
    • Vitamin C: Supports the immune system and acts as an antioxidant.
    • Fiber: Aids in digestion and helps maintain a healthy weight.
    • Antioxidants: Protect cells from damage and reduce inflammation.
  2. Sweet Potatoes:
    • Beta-Carotene: Converted to vitamin A in the body, promoting eye health.
    • Vitamin C: Boosts the immune system and promotes skin health.
    • Potassium: Helps regulate blood pressure and fluid balance.
    • Fiber: Supports digestive health and helps control blood sugar levels.
  3. Onion and Garlic:
    • Vitamin C: Enhances immune function and skin health.
    • Vitamin B6: Important for brain development and function.
    • Manganese: Supports bone health and metabolism.
    • Antioxidants: Reduce oxidative stress and inflammation.
  4. Almond Milk:
    • Vitamin E: Acts as an antioxidant and supports skin health.
    • Healthy Fats: Promote heart health and provide sustained energy.
  5. Spices (Cinnamon, Nutmeg, Ginger):
    • Anti-Inflammatory Properties: Reduce inflammation and support overall health.
    • Antioxidants: Protect cells from damage and support immune function.
    • Digestive Benefits: Aid in digestion and reduce nausea.
  6. Sage:
    • Vitamin A: Supports vision and immune function.
    • Vitamin K: Essential for blood clotting and bone health.
    • Antioxidants: Protect cells from damage and reduce inflammation.

Cooking Tips and Variations for Healthy Fall Soups

To make this soup even more versatile and tailored to your preferences, consider the following tips and variations:

  1. Add Protein: For an extra boost of protein, add cooked chickpeas or white beans to the soup. This will make it even more filling and nutritious.
  2. Spice It Up: If you enjoy a bit of heat, add a pinch of cayenne pepper or red pepper flakes to the soup. This will give it a spicy kick that complements the sweetness of the pumpkin and sweet potatoes.
  3. Creamy Texture: For an even creamier texture, you can add a splash of coconut milk or a dollop of Greek yogurt when serving. This will add richness and depth to the soup.
  4. Herb Variations: While sage is a classic fall herb, you can experiment with other herbs like thyme, rosemary, or parsley. Each herb will bring its unique flavor profile to the soup.
  5. Roasted Vegetables: For added depth of flavor, roast the pumpkin and sweet potatoes before adding them to the soup. This will enhance their natural sweetness and add a slightly caramelized taste.
  6. Serving Suggestions: Serve the soup with a side salad of mixed greens, apples, and walnuts for a complete and balanced meal. You can also pair it with a grilled cheese sandwich made with whole-grain bread and low-fat cheese.

We hope you enjoy this Creamy Pumpkin and Sweet Potato Soup with Sage. It’s a perfect dish to warm you up on a cool fall evening while providing a wealth of nutrients to support your health. Whether you’re looking for a comforting dinner for your family or a dish to impress guests, this soup is sure to be a hit. Happy cooking and healthy eating!

Also Check Out: Autumn Harvest Quinoa Salad

Another Read: Broccoli Tofu Soup

Healthy Fall Soups

Creamy Pumpkin and Sweet Potato Soup with Sage

Welcome to Jango Recipes' Healthy Fall Recipes! As the leaves turn golden and the air becomes crisp, there’s nothing more comforting than a warm bowl of soup. For Healthy Fall Soups our Creamy Pumpkin and Sweet Potato Soup with Sage is the perfect dish to celebrate the fall season. This recipe is not only delicious but also packed with nutrients, making it an excellent choice for a healthy fall meal. Let’s dive into this flavorful and wholesome recipe!
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Prep Time 20 minutes
Cook Time 35 minutes
Course Soup
Cuisine American
Servings 6
Calories 191.9 kcal

Ingredients
  

For the Soup:

  • 1 medium pumpkin peeled, seeded, and cubed
  • 2 large sweet potatoes peeled and cubed
  • 1 large onion diced
  • 2 cloves garlic minced
  • 4 cups low-sodium vegetable broth
  • 1 cup unsweetened almond milk or any milk of your choice
  • 2 tablespoons olive oil
  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon ground nutmeg
  • 1/2 teaspoon ground ginger
  • 1 teaspoon dried sage
  • Salt and pepper to taste
  • Fresh sage leaves for garnish

For the Optional Toppings:

  • Toasted pumpkin seeds
  • Crusty whole-grain bread

Instructions
 

Prepare the Ingredients:

  • Peel, seed, and cube the pumpkin.
  • Peel and cube the sweet potatoes.
  • Dice the onion and mince the garlic.

Sauté the Aromatics:

  • In a large pot, heat the olive oil over medium heat.
  • Add the diced onion and sauté for about 5 minutes, until it becomes translucent.
  • Add the minced garlic and cook for another minute, until fragrant.

Add the Vegetables:

  • Add the cubed pumpkin and sweet potatoes to the pot.
  • Sauté for about 5-7 minutes, stirring occasionally, until the vegetables start to soften.

Incorporate the Broth and Spices:

  • Add the low-sodium vegetable broth to the pot.
  • Stir in the ground cinnamon, ground nutmeg, ground ginger, and dried sage.
  • Bring the mixture to a boil, then reduce the heat to low and let it simmer for about 20-25 minutes, or until the vegetables are tender.

Blend the Soup:

  • Remove the pot from the heat and let it cool slightly.
  • Using an immersion blender, blend the soup until smooth and creamy. Alternatively, you can transfer the soup in batches to a blender and blend until smooth.
  • Return the blended soup to the pot.

Add the Milk and Season:

  • Stir in the unsweetened almond milk (or your choice of milk) to the soup.
  • Season with salt and pepper to taste.
  • Heat the soup over low heat until warmed through, but do not let it boil.

Serve:

  • Ladle the soup into bowls and garnish with fresh sage leaves.
  • If desired, top with toasted pumpkin seeds and serve with crusty whole-grain bread on the side.

Notes

Healthy Fall Soups

Nutrition

Calories: 191.9kcalCarbohydrates: 34.6gProtein: 4.6gFat: 5.5gSaturated Fat: 0.8gPolyunsaturated Fat: 0.8gMonounsaturated Fat: 3.7gSodium: 99mgPotassium: 1059.8mgFiber: 4.8gSugar: 11gVitamin A: 29986.3IUVitamin C: 23.9mgCalcium: 130.4mgIron: 2.4mg
Keyword Creamy Pumpkin and Sweet Potato Soup, Healthy Fall Soups
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