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Still have Halloween pumpkins on your front porch? I snatched up two 4-pounders and roasted them this weekend. I took half of one pumpkin to make this hearty, winter-warming soup that's loaded with fiber and low in fat. Then I pureed the other halves and froze them for future use in more soup, bread, cookies, casseroles, etc. I'll probably have enough pumpkin to last me until this Halloween. The soup comes together quickly and makes the house smell lovely with its fall and wintery spices. And I got to cook it in my new fancy pot I got for Christmas from Michael's brother, Patrick, and his girlfriend Meaghan - thanks guys! I chose to puree the soup, but if you cut all the vegetables in uniform pieces, you could certainly keep it chunky.
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Pumpkin Barley Soup

January 17, 2010

30 min or less active, fall, soup, vegan, winter

Still have Halloween pumpkins on your front porch? I snatched up two 4-pounders and roasted them this weekend. I took half of one pumpkin to make this hearty, winter-warming soup that's loaded with fiber and low in fat. Then I pureed the other halves and froze them for future use in more soup, bread, cookies, casseroles, etc. I'll probably have enough pumpkin to last me until this Halloween. The soup comes together quickly and makes the house smell lovely with its fall and wintery spices. And I got to cook it in my new fancy pot I got for Christmas from Michael's brother, Patrick, and his girlfriend Meaghan - thanks guys! I chose to puree the soup, but if you cut all the vegetables in uniform pieces, you could certainly keep it chunky.
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Information

Servings: 5
Time: 20 min active; 100 min total
Price: ~$9.65 total; ~$1.93 per serving
Nutrition (per serving):
Calories: 290.5
Protein: 8.1g
Fat: 1.1g
Saturated fat: 1.1g
Carbohydrates: 59.2g
Fiber: 12.5g
Sodium: 322.1mg
Cholesterol: 0mg
High In:
Good Source:
Low In:

Ingredients

  • 2lb pumpkin
  • 1 Tbsp EVOO
  • 2 tsp cinnamon
  • 1 tsp allspice
  • 3 garlic cloves, minced
  • 1 medium onion, chopped
  • 2 carrots, chopped
  • 2 Tbsp fresh ginger, grated
  • 1 cup quick-cooking (or pearl) barley
  • 1 medium potato, cubed
  • 6 cups broth
  • 1/2 tsp SnP, each

Preparation

  1. Preheat the oven to 350 degrees. Cut the pumpkin in half and remove the stem and seeds. (You can save the seeds, roast them and eat them as a snack or as a topping for salads and Mexican food. There are lots of recipes out there.) Place the pumpkin halves in a baking dish filled with about 1/4" inch of water. Bake for 45-60 minutes until the pumpkin is tender. Peel off the skin and chop.
  2. Heat EVOO in a large pot over medium heat. Add cinnamon and allspice and cook for 1-2 minutes, until fragrant. Add garlic, onion, carrots and ginger. Saute 4-5 minutes.
  3. Add the pumpkin, barley, potato, broth and SnP. Bring to a boil over medium-high heat, then turn to medium-low and simmer for 20 minutes, until the potatoes and carrots are tender. Serve chunky-style or puree for a smooth finish.

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