Serves: 4
This Indian spiced pumpkin apple soup is a cozy, nourishing bowl that blends sweet apples, earthy pumpkin, and protein-packed tofu with fragrant warming spices. Loaded with fiber and antioxidants from apples and vitamin A and fiber from pumpkin, it’s both wholesome and satisfying. The addition of tofu provides plant-based protein, making this soup a balanced, comforting meal perfect for chilly days.
Pepitas are the same thing as pumpkin seeds.
Answer: False
While they both come from pumpkins, they are not exactly the same. Pumpkin seeds are whole seeds with their shells still on, whereas pepitas are found in shell-less, or hulless pumpkin varieties
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Dressing 1 tsp. olive oil or preferred cooking oil |
¼ tsp. cinnamon |
1. In a medium saucepan, add the oil over medium-high heat, swirling to coat the bottom.
2. Introduce apples and onion to pan and cook for 5 minutes, stirring frequently.
3. Pour in ½ cup water. Cook, covered, for 7 minutes, or until the apples and onion are very soft. Additional water may be needed if ingredients are sticking to the bottom of pan.
4. Add and gently stir the pumpkin puree, broth, garam masala, cinnamon, and curry powder.
5. Add remaining ½ cup water and increase the heat to high and bring to a boil. Turn down the heat to medium-low and gently simmer for 10 minutes.
6. In a food processor or blender, pulse the soup in batches for 10 to 15 seconds, or until slightly chunky or desired texture. Carefully return to the pan. Alternatively, use an immersion blender in the pot to pulse as needed.
7. Slowly pour the coconut milk into the pan and stir to combine. Add tofu and continue to cook for
5 minutes or until tofu is heated through. Gently stir occasionally.
8. Divide soup among four bowls and garnish each serving with one tablespoon pepitas and 1 tablespoon sour cream if using.
Adapted from: https://recipes.heart.org/en/recipes/indian-spiced-pumpkin-apple-soup