The autumn season is finally here (insert all the fall emojis). It’s bittersweet because to be honest, summer is the real favorite for us, but every season has its benefits, right? For the fall, also known as pumpkin season in the USA, we like to eat, drink and do anything we possibly can with this seasonal favorite.
No judgement here if you are obsessed with pumpkin, because there are actually tons of benefits you can get from this plant!
- Get 20/20 vision – a cup of cooked pumpkin has over 200 percent of your daily recommended intake for Vitamin A, which helps improve your eyesight.
- Heart healthy – pumpkin seeds are rich in phytosterols, a chemical proven to reduce bad cholesterol.
- Aids with weight loss – because of its fiber rich content, pumpkins will help keep you fuller for a longer period of time, thus aiding weight loss.
- Flawless skin – pumpkin’s orange color is derived from carotenoids. These are wrinkle-fighting plant pigments that help neutralize free radicals in the skin, keeping them from damaging your cells and hitting the fast-forward on aging.
- Refuel after a workout – did you know a cup of cooked pumpkin contains more potassium (564 mg to be exact) than a banana (422 mg) !
- 14 oz pumpkin
- 1 can coconut milk, light
- 8 oz cauliflower florets
- 6 oz carrots
- 2 cloves garlic
- 1 shallot
- 1/4 oz cilantro
- 1 tbsp ground coriander
- 1 vegetable stock concentrate
- 2 tbsp oil
- Boil the water & roast the cauliflower: Preheat oven to 400 degrees. Bring a medium pot of water with a large pinch of salt to a boil. Toss the cauliflower on a baking sheet with 1 Tablespoon olive oil, salt, pepper, and half the coriander. Roast the cauliflower for 30-35 minutes, tossing halfway through cooking, until golden brown.
- Cook the pumpkin & prep the veggies: Add the pumpkin to the boiling water and cook 25-30 minutes, until very tender. Peel and finely dice the carrot. Halve, peel, and dice the shallot. Thinly slice the garlic. Chop the cilantro.
- Heat another Tablespoon of oil in a large pot over medium-high heat. Add the shallot, carrot, and remaining coriander and cook, tossing, for 3-5 minutes, until softened. Add the garlic and cook an additional 1 minute, until fragrant.
- Add the coconut milk to the pot and bring to a boil. Reduce heat to a simmer for 5 minutes.
- Mash the pumpkin: Meanwhile, drain the pumpkin and return to the same pot. Mash with a fork or potato masher until as smooth as possible. Add the stock concentrate and 1 cup water to the pot and mash until completely smooth.
- Finish the soup: Add the pumpkin mixture to the pot with the coconut milk and stir to combine. Bring up to a simmer, then taste and season with salt and pepper.
- TIP: For an ultra-silky consistency, let the soup cool down for 4-5 minutes and then blend the soup in a blender. Just make sure to hold the lid of the blender down firmly with a kitchen towel to absorb any remaining steam.
- When the cauliflower is ready, divide the soup between bowls and place the cauliflower florets in the middle of each bowl. Garnish with the cilantro and enjoy!
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This post is in partnership with HelloFresh.