It’s the fall. There’s nothing better than taking advantage of those wonderful fall vegetables, available now at your local farmers’ market!

pumpkin soup

Pumpkin generally makes us think of pie – but it’s a wonderful addition to soup! Pumpkin is a nutritional powerhouse, full of antioxidants alpha carotene and beta carotene that support the immune system. You’ll also find that pumpkin is high in fiber: that healthy fiber will contribute to better controlled blood sugar as well as lower cholesterol. In addition, you’ll get a host of vitamins and minerals, including potassium, magnesium and iron.

If you buy your pumpkin whole, you’ll also get the seeds as a bonus. Pumpkin seeds will get you a dose of zinc, manganese, phophorus, and copper with iron and magnesium.

Kohlrabi is another fall veggie. It looks like a tuber, but actually grows above ground. It is similar to cabbage, but tastes milder and sweeter. It’s a great compliment to pumpkin both in taste and nutrition.

Kohrabi is one of the vegetable sources of vitamin C, as well as sulforaphane and indole-3-carbinal, which are cancer fighters. You can also get many of your B vitamins in kohlrabi, including niacin, B6, thiamin, and pantothenic acid. Many B vitamins act as cofactors to various metabolic functions. This veggie is also a mineral powerhouse, providing you with copper, calcium, potassium, manganese, iron and phosphorus. Potassium is critical to the balance of fluids in your body, and can help to keep blood pressure in the healthy range.

Ingredients:

1 pound of pumpkin

1 large kohlrabi (or 2 small)

2 medium potatoes

1 medium onion, sliced

1 clove garlic, peeled and chopped

vegetable stock

salt and pepper to taste

sour cream (optional garnish)

Method:

Peel, seed and dice pumpkin. Peel and dice kohlrabi. Peel (if desired) and dice potatoes. All the diced veggie pieces should be about the same size.

Heat a tablespoon of oil (coconut preferred) in a large saucepan and fry both the onion and garlic until they are soft, but not browned.

Then add the pumpkin, kohrabi and potato dices to the pot with the equivalent of 1 litre of veggie stock. (You can use bouillon cubes and water as an alternative.) Bring everything to a boil and then simmer until the vegetables are cooked and soft.

You can eat the soup like this – or puree. Add more water if the soup is too thick. Garnish with sour cream, as desired.

Season with salt and pepper to taste and enjoy! This recipe should make 4 meal servings of soup.

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