soups

Autumnal butternut pumpkin soup with spicy honey sprinkle

von

The Autumn is still present here in Germany and I decided to complete my plan to write a post about my butternut pumpkin soup. It was my first time I tried out this amazing sort of pumpkin which is so pretty and decorative, photogenic and healthy. Have you ever cooked a pumpkin? It was really heart to damage this beautiful pumpkin.

I hold one butternut pumpkin for my pictures because the natural color and the form is perfect as a prop in my food picture.

Do you use dairy products?

Pumpkins are wonderful to use in the kitchen. They have less calories! In that case I add some whipped cream for this soup to make it more creamy. LOL. I only use organic dairy products because I don’t want to support the animal abuse. I try to buy the highest organic label I can get. I don’t eat lots of dairy products. Normally I prefer plant milk or chia seeds as egg replacer. But sometimes I like to use them as well.

What is about you? Are you using dairy products? Or are you full vegan?

I watched a in German movie about harmful additives in food products. I’m really angry who the industry hoax us. We need to check carefully what’s inside the products we buy in our stores. Sometimes harmful additives are not shown really carefully. I bought my first vegetable broth without any additives in an organic store last days and can’t be more happy to found it.

In this case this soup is free from any harmful additives and industrial sugar. Please take care of the pepper in the soup because the sprinkle already contains a lot of crushed red pepper.

pumpkin

Autumnal butternut soup with spicy honey sprinkle

Serve 4

Autumnal butternut soup

5.0 from 1 reviews
Autumnal butternut pumpkin soup with spicy honey sprinkle
 
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Author:
Recipe type: soup
Serves: 4
Ingredients
  • • 500 gramm butternut pumpkin (1 small)
  • • 750 gramm potatoes (starchy)
  • • 1 red onion
  • • 10 gramm fresh ginger
  • • 2 tbsp olive oil
  • • 1 liter vegetable broth
  • • 1 tsb cumin
  • • 1 tsb curry
  • • 100 mm whipped cream
  • • Salt & pepper
  • Spicy honey sprinkle
  • • 2 tbsp pumpkin seeds
  • • 0,5 tsb red pepper
  • • 0,5 tsp
  • • 1 tsp curry
  • • 1 tbsp olive oil
  • • 1 tsp honey (organic)
  • • Mortar
Instructions
  1. Pell and cut the butternut pumpkin in small cubes
  2. Pell and cut the potatoes as well in small cubes
  3. Chopp the onion and the ginger
  4. Heat olive oil in a pan and add onion and ginger
  5. Add cumin and curry and fry for 1 min
  6. Add potatoes and pumkin and fry for another few minutes
  7. Add vegetable broth
  8. Let simmer for 20 minutes
  9. Stir in whipped cream
  10. Season with salt and pepper
  11. For the spicy honey sprinkle
  12. Roghly chop the pumpkin seeds
  13. Mortal red pepper corns, curry and salt
  14. Heat olive oil in a pan and fry the pepper, salt and curry for 1 min
  15. Add pumpkin seeds and honey
  16. Enjoy

 

pumpkin

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You may interested in the following as well

The easiest lentil soup ever

Vegan meat balls in a creamy lentil Curry!

Guest recipe: Healthy Vegetable Curry

von

I love to create own recipes and share them with you but I also love sharing other wonderful recipes. I found one from my friend Kathrin @k_a_t_h_r_i_n on Instagram which I like to share with you. You find more information about this really kind person here: Kathrin

Kathrin use a lot of different vegetables, herbs and spices in this Curry to provide her body with all benefical elements of fodd such as vitamins and Minerals.

Broccolie for example contains a high amount of potassium. This mineral helps maintain a healthy nervous system and optimal brain function. Furthermore, it promotes regular muscle growth. The calcium and vitamin K is very important for your bone health and the beta-carotene is good for your immune System.

You find also two more very healthy ingredients especially when you living as a vegetarian. Coconut milk and chickpeas. Chickpeas are a good source of protein and they can can boost your energy because of their high iron content. Due to high fiber content, chickpeas are excellent for weight loss. Chickpeas can really keep you full longer and controlling the Appetite.

I love to integrate coconut in my diet because coconut is full of health benefits for you. It contains a high level of omega 3, 6 and 9 fats along with high amounts of amino acids. For people who want to avoid dairy, are lactose intolerant, or have dairy allergies coconut is also very helpful.

Herbs and spices are also used in this delicious curry from Kathrin. A really good decision to integrate them because they bring also a lots of benefits you don’t get from the other vegetables.

Healthy Vegetable Curry

Serve 2-3
1 red onion
2 garlic gloves
1 small Hokkaido pumpkin
2 sweet potatoes
200g broccolini
3 hands fresh spinach
400g cooked chickpeas
300 ml coconut milk

Dried mixed herbs.
Mix together – turmeric, coriander, ginger, fennel seeds, tyme, rosemary, chili flakes, fenugreek, paprika Salt and Pepper

Topping
fresh coriander
spring onions
black sesame

Optional
Rice to serve

Chop pumpkin and sweet potatoes in small cubes.
Chop onions and garlic and fry in coconut oil for a few minutes.
Add vegetable cubes and herbs and fry for more 2-3 minutes.
Add coconut milk and let simmer for 20 minutes over medium heat.
Add broccolini, spinach and chickpeas and let simmer for more 5 minutes.
Salt and pepper to taste.
Serve with fresh coriander, spring onions, chili flakes and black sesame.
Enjoy with or without Rice.

Easy Lentil Soup

von

Oh I love love love lentils!

I start to eat lots of legumes with the begin of my vegetarian journey in 2009. I read a lot of information about a healthy vegetarian diet to take care my body don’t miss anything. One of my absolute favorite legumes are lentils. Lentils are high in protein in fiber. Lentils add essential vitamins and minerals to your diet. Love your heart? Eat Lentils! Lentils are very good to protect your heart because of the high fiber. You don’t need to soak lentil before cooking. They are many different lentils for different dishes like soups, stew or falafel. Depends on what you going to prepare with lentils you need to choose the right one to get the best result. Similar to potatoes different sorts of lentils have different properties. Colors range from green, brown, black to reddish orange, coral, and gold. For this soup I use red lentils because they became creamy after the cooking.

A really delicious topping for this dish is fresh yoghurt (soy for vegan) and parsley. If you like you can also add a slice of Lemon.

Lentils

Easy Lentil Soup

serve 4

1 tbsp coconutoil or olive oil
1 Liter vegetable broth
200g red lentils
3 red onions
1 tsp ginger
2 tsp cumin
1 tsp Paprika, sweet
1/2 tsp Cayenne
400g canned tomatoe
3 garlic gloves
salt

Topping
125g yoghurt of your choice
fresh parsley
Lemon slices

Lentils

Preparation:

  1. Finelly chop the garlic and the onions
  2. Grate the ginger
  3. Heat the oil over high heat and roast garlic, ginger and onions for a few minutes
  4. Add the cumin, paprika and cayenne and stir another Minute
  5. Add the tomatoes, lentils and broth
  6. Reduce heat and simmer for 30 min
  7. Season with Salt
  8. Serve with Joghurt, Parsley and fresh Lemon

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Creamy Sage Soup

von

Lots of you asked me to publish my favorite Sage Soup. This Creamy Sage Soup so creamy and healthy. It’s simply made with zucchini, potatoes and sage leaves.
One of the best is the fried topping (fried sage leaves).

Soups are one of my absolutely favorite meals because they are full packed with lots of vegetables and the preparation time is often really short. As a full-time worker I need to keep it really simple in my kitchen sometimes to avoid too much stress. A healthy diet is not very difficult if you are try to use only natural products. Hand off completed food products which are full of many harmful contents. You don’t know these products are damage your body! You often feel lazy or tired? Your skin is not good or you don’t sleep very well? That could be a consequence of a wrong diet. I change my diet in the last years and I feel so much better. Trust me! It works!

This soup is maybe a good start for you to eat more healthy. Right?

Potatoes are a really great ingredient for soup because potatoes keeps you full for longer. Unfortunately potatoes are often eat as unhealthy food like fries or chips. The important Vitamins and Minerals get lost by frying. Potatoes contains a lot of Vitamin B6. Vitamin B6 (one of the B complex vitamins), plays an important role in converting food into energy and helping the body metabolize fats and proteins. This vitamin also helps to get healthy hair and skin.

I have a really big sage bush in my garden which explode in the spring months. The leaves get that big as my hand is. They are so beautiful. As you know I cook a lot with fresh herbs because fresh herbs provide us with lots of healthy essential oils. And you often need only a few leaves to get such an aromatic meal. Antioxidant compounds in sage such as rosmarinic acid can all work to neutralize free radicals and prevent them from creating oxidative stress in the organ systems, skin, muscles and the brain.

Recipe
Creamy Sage Soup

Serve 2

2 red onions
2 zucchini
5 potatoes
1 tbsp. olive oil
800ml vegetable stock or fond
10 fresh leafs sage
50ml whipping cream

Topping
Pink Berries
Fried zucchini and sage leaves

  1. Chop the onions and the potatoes in small cubes.
  2.  Chop the zucchini in small cubes.
  3. Pick up the Sage leafs.
  4.  Set aside half of the zucchini and 1/3 of the sage leafs for separate frying (topping).
  5.  Heat up the olive oil in a pot on medium heat.
  6.  Fry the vegetables a few minutes over high heat.
  7.  Add the vegetable stock or fond and cook for 25 min.
  8.  In the meantime fry the half of the zucchini and 1/3 of the sage leafs in olive oil or butter in a pan until golden.
  9.  Set aside.
  10.  Season the soup with salt and pepper.
  11.  Add the sage leafs.
  12.  Mix up the soup in a blender.
  13.  Stir in the whipping cream to make the soup more creamy.
  14. Serve with the fried topping and pink berries.

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