Pumpkin Apple Soup

This soup is a perfect balance of flavor and nutrition, for example, making it a go-to for busy days. It stands out because it’s:

• Low-Calorie and Gluten-Free: ~60 kcal per 100g (pumpkin base), thus, ideal for weight management.
• Vegan and Dairy-Free: No animal products, therefore, suiting plant-based diets.
• Nutrient-Dense: Packed with fiber, vitamins, and antioxidants, for instance, boosting immunity and digestion.
• Quick and Easy: Ready in under 30 minutes, so, perfect for meal prep or weeknight dinners.
• Versatile: Customizable with alternative ingredients like leek or zucchini, making it, adaptable to your pantry.

Moreover, the apple’s lightness prevents the pumpkin’s starchiness from becoming too heavy, for example, creating a smooth, satisfying texture.

Pumpkin’s starchiness (4.6g carbs per 100g) can make soups dense, for example, but apple’s high water content (85%) and subtle sweetness balance it perfectly. Here’s why this pairing works:

• Light Texture: Apple thins the consistency, thus, avoiding a heavy cream.
• Flavor Harmony: Fruity notes enhance pumpkin’s earthiness, for instance, creating a vibrant taste.
• Nutrient Boost: Apple’s fiber and antioxidants, therefore, complement pumpkin’s vitamins.

In contrast, denser ingredients like potatoes (~17g carbs per 100g) can thicken soups excessively, making, apple a smarter choice for a light dish.Recipe: Pumpkin Apple SoupThis recipe yields 4 servings, ideal for a main dish or side. Let’s blend!Ingredients (Serves 4)

• 3 cups pumpkin, peeled, seeded, and cubed (~500g)
• 1 medium apple, peeled, cored, and cubed (Granny Smith or Fuji, ~150g)
• 1 small onion, diced
• 2 cups vegetable broth (low-sodium)
• 1 tablespoon extra virgin olive oil
• ½ teaspoon ground cinnamon (optional)
• ¼ teaspoon sea salt
• ¼ teaspoon black pepper
• 8–10 wild asparagus tips (for garnish)
• Optional: 1 tablespoon plant-based milk (e.g., almond) for creaminess

Instructions

1. Sauté Base:
   • First, heat olive oil in a large pot over medium heat. Add onion and sauté for 3–4 minutes until soft.
2. Cook Pumpkin and Apple:
   • Next, add pumpkin, apple, cinnamon (if using), salt, and pepper. Pour in vegetable broth, bring to a boil, then simmer for 15–20 minutes until pumpkin is tender.
3. Blend:
   • Then, use an immersion blender to puree until smooth. Add plant-based milk (if using) for extra creaminess. Adjust seasoning to taste.
4. Prepare Garnish:
   • In a small skillet, heat a few drops of olive oil over medium heat. Sauté asparagus tips for 2–3 minutes until crispy.
5. Serve:
   • Finally, ladle soup into bowls, garnish with asparagus tips and a drizzle of olive oil. Serve with Gluten-Free Cauliflower Tortillas (#) or a side salad for balance.
6. Store:
   • Store in an airtight container in the fridge for 4–5 days or freeze for 1 month. Reheat gently to preserve texture.

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