Healthy Eating - Pumpkin Bisque
Need a fun new recipe for the fall?
Try this pumpkin bisque. This is a great opportunity to eat healthy and use some locally grown produce.
Serves: 6
Preparation time: 20 minutes
Cooking time: 1 hour, 45 minutes
Calories per serving: 71 (without topping), 133 (with topping)
Nutritional info: (without topping, with topping)
Ingredients
| 1/3 cup finely chopped onions |
2 tablespoons Toasted Pumpkin Seeds (optional) |
| 1 bay leaf |
1/3 cup finely chopped celery |
| salt to taste |
1 teaspoon fresh thyme |
| 1 tablespoon peanut oil |
freshly ground black pepper |
| 1 quart low-sodium canned chicken stock |
|
1 medium size pumpkin (about 3 pounds)
or (1) 15 oz. canned pumpkin puree (not pumpkin filling) |
|
Cooking Instructions
- Preheat oven to 350°F.
- Pierce the pumpkin several times and cook in the microwave on high power for 3 to 5 minutes until the shell softens. Cut the pumpkin in half, scoop out the seeds and reserve them for making the toasted pumpkin seeds. Place the pumpkin halves cut side down on a baking sheet. Bake in the preheated oven until tender and easily pierced with a fork, about 40 mins. Let cool. Reserve the juice on the baking sheet.
- Scoop the pulp out of the pumpkin skin with a spoon and set aside.
- Heat the peanut oil in a deep saucepan over low heat. Add the onions, celery, thyme and bay leaf. Season lightly with salt and pepper and cook for 10 minutes.
- Add the pumpkin pulp and the chicken stock and bring to a boil over high heat.
- Reduce the heat and simmer until the onion and celery are completely tender, about 15 minutes.
- After removing the bay leaf, puree the mixture in a blender, in batches, being careful not to overfill the blender.
- Reheat the bisque. Add stock if it is too thick.
- Serve hot, sprinkled with the Toasted Pumpkin Seeds and Topping (see below for topping recipe).
Topping
| 1 granny smith apple, finely diced |
¼ cup fresh chives, chopped |
| ¼ cup walnuts, chopped |
1 tablespoon lemon juice |
| 2 tablespoons pure maple syrup |
|
Directions
In a bowl combine apple, chives, walnuts, lemon juice and 1 tablespoon maple syrup. Set aside.
Disclaimer
This articles provide general information for educational purposes only. The information provided in this article, or through linkages to other sites, is not a substitute for medical or professional care, and you should not use the information in place of a visit, call consultation or the advice of your physician or other healthcare provider.