Personal local vegan chef, Debbie Flocco, had one of her recipes features on the Instagram account of NutritionFact.org. See the recipe for antioxidant-packed curried pumpkin soup below:
As the weather starts to cool down, warm up with this tasty antioxidant-packed curried pumpkin soup! Serve with a leafy green side salad. INGREDIENTS: 1 – 15 oz can pumpkin (or ~1.5 cups cooked pumpkin or buttercup squash) 1 large potato or sweet potato, peeled and diced 2 large tomatoes, chopped 1 onion, chopped 1/8 teaspoon cayenne pepper 1 Tablespoon salt-free curry powder 1/4 teaspoon black pepper 1-2 cups water, or more as needed 1- 15 oz can of no-salt black beans ¼ cup cashews or pumpkin seeds 1 medium bell pepper, chopped 1 medium zucchini, chopped Kale or spinach, chopped QUICK METHOD: 1. Wash and chop the veggies. Sauté the onions and potatoes in a small amount of water. Cook until tender, then add in the tomatoes. Once the tomatoes have started to cook down, combine the cooked pumpkin or squash with the onions, potatoes, tomatoes, cashews or pumpkin seeds, and spice in a blender (you may need to do this in batches). Add water as needed for thinning. Blend the ingredients together until smooth, then pour the soup into a large pot. Stir in the black beans. Cook on medium heat. 2. Sauté the pepper and zucchini with ~2-3 tablespoons of water, add more as needed to prevent sticking. Add the veggies to the the soup with a few cups of chopped kale or spinach. Continue to cook the soup until desired temperature. Enjoy! CROCK-POT METHOD: 1. Combine pumpkin, potato, tomatoes, onion, cayenne pepper, curry powder, black pepper, and 1-2 cups water in a crock pot/slow cooker and cook on low for 7 hours. 2. Puree with immersion blender or place soup in blender in batches (using a large ladle) and blend until smooth. Return soup to crock pot. 3. In a blender, combine the cashews or pumpkin seeds with ~½ cup water, more as needed for thinning. Blend until smooth. Pour the mixture into the crock pot. Add black beans, peppers, zucchini, and greens, and cook for ~30 minutes on high or until the veggies are desired texture (Note: you can also lightly sauté the peppers and the zucchini in a small amount of water until tender. Then add in to speed up the process). Recipe from: Debbie Flocco #HowNotToDie #PlantBased #EatMorePlants #Nutrition #pumpkinsoup
All of Debbie’s meals are 100% plant based and labeled with complete nutritional information. Her service provides meals for you to eat throughout the day (not just dinner) and delivered to your refrigerator.
If you’re interested in eating a plant based diet or looking for a personal chef/food delivery service, please contact her through her website.
You can also follow Debbie’s vegan dishes online on her Instagram account.