This tasty soup is very easy to make and a colorful addition to holiday meals. Canned pumpkin puree is an easy source for the mashed cooked pumpkin. Or, you can make your own puree by roasting a small pie pumpkin and whipping the flesh in a blender or food processor.
- 1 medium onion, diced
- 1 medium potato, diced
- 1 Tablespoon olive oil
- 1 Tbsp yellow curry powder (or more to taste)
- 1/4 teaspoon Chinese 5 spice
- 2 & 1/2 cups chicken broth
- 1 – 15 oz can pumpkin puree
- 1 cup plain yogurt
- Salt & pepper to taste
- In a medium size soup pot, sauté onion, potato, curry powder, and Chinese 5 Spice in olive oil over medium heat until potato and onion are tender.
- Puree ingredients from step 1 with 1 cup of chicken broth in a blender until all of the chunks are gone. Pour back into pot.
- Add remaining chicken broth (1.5 cups) and the can of pumpkin to the pot and heat to simmer. Turn down the heat and add the yogurt. Stir until well mixed.
- Add salt and pepper to taste and garnish with a spoonful of yogurt and pumpkin seeds if desired.
- Note: You can vary the individual ingredients to your taste and for a thicker or thinner soup.
Key Ingredient Benefits
Onion: contains a number of flavonoids, one being quercetin (found in Juvenon’s Youthful Energy). This nutrient has been demonstrated in studies to protect the liver, cool the fire of inflammation and has anti-cancer properties. Quercetin may help in weight control by reducing fat synthesis and increasing fat burning.
Potatoes: are rich in vitamin C. The potential benefits of vitamin C include healthy-strong connective tissue (bone, muscle, tendons), protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and aging skin. Potatoes are also a good source of vitamin B6, copper, potassium, manganese, and dietary fiber. They also contain several different types of powerful phytonutrients which are known for their antioxidant, anti-inflammatory, and anti-cancer benefits. Among these are carotenoids, flavonoids, and caffeic acid.
Curry Powder: can have a blend of several different spices but usually include coriander, turmeric, cumin, fenugreek, and red pepper in their blends. Chinese 5 spice also can have a blend of several different spices. The Chinese 5 spice: used in this recipe contained star seed, anis seed, pepper, ginger and cassia. Many of the curry and 5 spices ingredients show potential benefits for inflammation, cardiovascular health, immunity, blood sugar regulation, and cancer prevention.
Olive oil:, especially first cold pressed virgin olive oil, contains numerous antioxidant polyphenols in addition to monounsaturated oleic acid. Both help support fat metabolism and cardiovascular health. One of the polyphenols, apigenin, is associated with a decreased incidence of several cancers. Studies suggest a healthy combination of olive oil and the omega 3s in fish oil function together in maintaining a pro-inflammatory-anti-inflammatory balance. This healthy balance prevents the diseases associated with an excess of body inflammation.
Pumpkins: are a good source of alpha and beta-carotenes, which are potent antioxidants and are precursors to vitamin A, meaning the body converts them to vitamin A. Vitamin A promotes healthy vision as well as healthy immune function. Carotenes may also help protect skin from UV damage, have anti-inflammatory properties, prevent tumor growth, and reduce the risk of heart disease. Pumpkins are good source of fiber, vitamin C, and Vitamin E. Vitamin E is a fat-soluble antioxidant, and may reduce the risk of Alzheimer’s disease and inflammatory disease.
Pumpkin seeds :are a good source of vitamin E, iron, magnesium, potassium, zinc, and are an excellent plant-based source of the precursor to the omega-3 fatty acids (ALA). Studies suggest the oils in pumpkin seed have anti-hypertensive properties, and protect the heart from disease. There are also results from some studies suggesting one or more of the nutrients in pumpkin seed have positive effects on prostate health.
Chicken broth: has been used for treating common colds for centuries. The heat, fluid, and salt may help fight infection. Also, the broth may contain important minerals in a form the body can absorb easily – calcium, magnesium, phosphorus, silicon, sulphur and trace minerals. The gelatin present in the broth contains amino acids to support health.
Yogurt :contains lactobacillus, a probiotic demonstrated to have positive effects on the health of the digestive system as well as the immune system. Yogurt is rich in calcium, phosphorus, riboflavin-vitamin B2 and iodine and contains vitamin B12, pantothenic acid (vitamin B5), zinc, potassium, protein and molybdenum.