Ethiopian-Spiced Pumpkin Bisque - 17g Carbs, 2.2g Fiber, 3.9g Sugar
From: fatfreevegan.com
This is a very versatile recipe. You can use any type of winter squash
instead of pumpkin and any type of seasoning instead of berbere, so this
could be Curry-Spiced Butternut Soup or Baharat-Spiced Cushaw Soup. Just
be sure you use around 3 cups of cooked squash and add seasonings
carefully because they vary in potency.
Preparation time: 10 min
Cooking time: 50 min
Servings: 6
1 small (about 3-lb) pie pumpkin or winter squash(about 3 cups cooked pumpkin)
1 small onion
2 cloves garlic
3 cups vegetable broth
2 Tbsp tomato paste
2 – 4 tsp berbere spice mix* (or to taste)
1/2 – 1 cup non-dairy milk,as needed (I used unsweetened So Delicious
coconut beverage, but any kind will do)
2 tsp lime juice
Salt and black pepper, to taste
Pumpkin seeds for garnish, optional
Preheat oven to 350 degrees F.
Cut the pumpkin or squash in half and scrape out all seeds and strings.
Place it cut-side up on a baking sheet and cover with foil (or place in
a large, covered baking dish). Bake for 30-40 minutes, or until flesh
is very tender when pricked with a fork. Remove and allow to cool until
it can be handled comfortably.
Cook the onion in a large, non-stick pot over medium-high heat until it
begins to brown. (If it starts to stick, add a tablespoon of water and
stir well.) Add the garlic and cook for another minute. Add a splash of
the vegetable broth to deglaze the pan, and then pour the onions into
the blender. Scrape the pumpkin out of its shell and add the flesh to
the blender, along with the remaining broth, tomato paste, and berbere
spice mix. Blend until smooth.
Pour the contents of the blender back into the pan, cover, and bring to
a low boil. Reduce heat to low and cook, stirring occasionally, for
15 minutes. Add the non-dairy milk, using as much as needed to reach
the right consistency. Add the lime juice, salt, and pepper, and simmer
for about 5 more minutes before serving. Serve in shallow bowls, sprinkled
with pumpkin seeds, if desired.
--> Berbere Spice Mixture
1 tsp ground cardamom
1 tsp ground coriander
1 tsp ground fenugreek
1 tsp ground nutmeg
1 tsp ground cloves
1 tsp ground allspice
1 tsp cinnamon
1 tsp paprika
1 tsp turmeric
1 tsp cayenne pepper (use less to decrease spiciness or substitute paprika)
1 tsp ground black pepper
1 tsp ground sea salt (optional)
This makes 4 tablespoons of seasoning, but the bisque only calls for
2-4 teaspoons. Store the leftover seasoning in a spice jar in a cool,
dark place.
Servings: 6
Nutrition per serving, using plain soymilk):
75 Calories, 5 Calories from Fat, <1g Total Fat, 0mg Cholesterol,
273.3mg Sodium, 749.7mg Potassium, 17g Carbs, 2.2g Fiber, 3.9g Sugar,
3.6g Protein
