Nutritious pumpkin soup with Bone Broth
When it's cold outside, there's nothing like enjoying a piping hot bowl of nourishing soup. My personal favorite? Pumpkin! So why not make pumpkin soup, combine it with other vegetables to make it taste even better. The downside to soup is that it's usually a fairly light meal – it rarely fills you up for more than an hour or so unless you know how to make it properly.
How do you make soup more satisfying (and nutritious!)? By adding more proteins and fat. Protein is great for building and maintaining muscle and fat is an excellent source of energy.
Let's start with the use of fat. You certainly don't need to add large slabs of butter to a soup, but you can use ghee, coconut oil, lard olive oil, or tallow to sauté the soup vegetables before adding stock. This not only gives you more healthy fats, it also ensures that every soup tastes better.
Adding proteins to soups can be done in the form of adding meat, fish or eggs. Real bone broth is also an equally great way to boost protein, but few people have it on hand. Bone broth is made from real bones that have been steeped for a very long time to get as many nutrients as possible into the broth. It is time intensive to make and tends to get a bit messy.
We've all heard this scenario: you've heard about bone broth and how delicious and nutritious it is, but you never get around to making it. Not enough time. Where can you find high-quality bones? Not enough space in the freezer compartment. Not comfortable leaving anything on the stove for 12 hours or more.
That's where Bone Broth Protein comes in handy. You just add a few scoops to any soup and you're done. You may have to add some herbs and spices for flavor, but it will provide you with all the protein you would get from bone broth.
Pumpkin soup with bone broth
Preparation time: 15 minutes
Cooking time: 25 minutes
1 tbsp coconut oil
2 onions, peeled and sliced
3 cloves garlic, minced
2 cm ginger root, grated
1 leek, sliced
1 celeriac (approx. 1 kg), peeled and cut into cubes
500 g pumpkin, cut into cubes
1.5 liters of stock of your choice
4 scoops of bone broth protein
400 g ground beef
Salt and pepper
- Start by preparing all the vegetables; cut and dice.
- Heat the coconut oil in a large pan and fry the onions and garlic.
- Add ginger, leek, celeriac and pumpkin and stir the vegetables to coat them with the cooking fat.
- Add stock and bring to the boil. Cook for 10 minutes on low heat.
- In the meantime, mix the ground beef with salt and pepper and roll into small meatballs.
- Add the Bone Broth Protein to the soup, remove the pan from the heat and puree until smooth with a hand blender.
- Now add the meatballs to the soup and bring to the boil. Simmer until the meat is cooked over low heat, about 8-10 minutes.
- Serve hot and enjoy!
By Marinka Bil, certified Mind Body Eating coach