Healthy Foods, Nutrition, Pumpkin, recipes, Soup

Fall Pumpkin Soup with Fennel

I had recently ordered one of Judith Weinstock’s cookbooks.  And, I’m glad I did…so many yummy recipes!  Since I love the Fall season so much, I decided to make something in season – FALL PUMPKIN SOUP WITH FENNEL.  It turned out better than I expected!  I had to capture the moment but the color of the soup is much richer than shown in the photo.  This would be a great starter to a harvest dinner!

*Fall Pumpkin Soup with Fennel*

(Kingston Hotel Cafe Cookbook by Judith Weinstock – Page 18)

  • 3 tablespoons minced garlic
  • 1 cup diced onion
  • 4 cups of peeled and chopped fresh sugar pumpkin
  • 6 tablespoons canola oil
  • 2 cups of apple juice
  • 1/2 teaspoon whole fennel seed
  • 1/2 teaspoon whole cumin seed
  • 1 teaspoon of whole coriander seed
  • 1/2 teaspoon cinnamon
  • 1/4 teaspoon cloves
  • Zest of 1 orange
  • 1/2 cup of yogurt
  • 1/2 cup
  • 2 tablespoons honey
  • 2 teaspoons salt


  • In a heavy-bottomed 4-quart soup pot, saute the garlic, onion, and pumpkin in the oil until the onion becomes transparent.  Add the apple juice, cover, and bring to a boil.  Turn down to simmer until the pumpkin completely breaks down, approximately 25-30 minutes.
  • While the pumpkin is simmering, toast the fennel, cumin, and coriander seeds on high heat in a dry skillet, stirring constantly, until the seeds are light brown.  Grind the seeds with a mortar and pestle or in a small coffee or spice grinder.  It is important to grind spices until they are powder; coriander, especially, can be very crunchy if it is not ground all the way.
  • Blend pumpkin mixture in a food processor until smooth.  Add the rest of the ingredients and mix well.  Put back on low heat but do not boil.  Serve immediately.
  • Note:  Sugar pie pumpkins have a lower water content and higher sugar content than traditional pumpkins. 
  • Yield: 4 servings
  • ENJOY!

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