AIP, Vegan, Vegetarian, Paleo, Gluten Free, Dairy Free, No Eggs, No Nuts and No Processed Sugar
I know what you are thinking when you read this heading pumpkin and apple together, sounds like a weird combination, but the pairing of the 2 ingredients actually complements each other really well. You can taste the sweet apple flavour, in this Pumpkin and Apple Soup.
This is a really easy soup to make with only 3 main ingredients, and cooked in one pot. With the pictures and instructions to follow along with below, it is a really simple recipe that has a really nice creamy taste without using any dairy and not having a strong coconut flavour.
It’s a great starting recipe that can be adjusted to have more flavour by using vegetable stock or bone broth instead of water. Add other herbs like parsley or rosemary to change or enhance the flavour, add in nutritional yeast to give a cheesy flavour, there are so many things you can do….
This recipe is also great as a base for other meals. Add in some more vegetables and it becomes vegetable soup, add in some beetroot for a no-mato sauce, add into a risotto with some chunky vegetables.
Is this soup allergy friendly?
This is the perfect recipe for people with allergies like me because it is gluten free, dairy free, egg free, nightshade-free, soy-free, vegan, AIP, and has no sugar.
What bread can I use that is allergy friendly?
Use my cassava wrap recipe as the bread to eat with the soup to make it more filling. I love dipping the cassava wrap into my soup while I am eating, check out this super simple and quick Cassava Wrap recipe.
What pumpkin is best to use?
I use an organic butternut pumpkin in my recipe because it is a sweeter pumpkin and I like the flavour better than normal pumpkin. You can use any pumpkin and apple combination, like a pumpkin that is savoury with sweet apple like Pink Lady, or use a Butternut pumpkin with a tart apple, The soup will be extremely sweet if you use both butternut pumpkin and sweet apple.
Tip:
I buy two butternut half’s from my supermarket, I find its easier because it is already cut in half. They are hard to cut through if you buy a whole pumpkin, I am always scared that the knife is going to slip and I end up cutting myself as I am not strong in my arms and wrists.
Is butternut squash or pumpkin healthier?
A butternut squash is the same as a butternut pumpkin, it’s just called a pumpkin in different countries. Compared to pumpkin, butternut squash has twice as much iron and is a little higher in vitamin A and C content. Additionally, it’s a good source of potassium, magnesium, and vitamin E. It has more than twice as much nutritional fiber as pumpkin and is richer in calories and complex carbohydrates.
Health benefits of sauerkraut
Probiotics contain about a billion good bacteria, which sounds like a lot but compared to sauerkraut which has a trillion good bacteria it’s definitely not as good. Sauerkraut helps keep your gut healthy, your gut is your second brain and if it’s not healthy it causes a lot of other problems like digestive issues, a weaker immune system, IBS, bloating. It offers probiotics and vitamin K2, both of which are recognized to have health advantages.
How do you use Sauerkraut?
The sour flavor of sauerkraut complements salty meats and sausages, improves soups and stews, avocado on toast, pork chops, sweet potatoes, grilled cheese sandwiches, tuna salad, and burgers mostly with swiss cheese go great with it. You can also add it to scrambled eggs, salads, rice bowls, and mashed potatoes.
I use sauerkraut with coconut aminos to make a nice dipping sauce for Dumplings, Spring Roll, Sausage Roll and various other dishes. It’s also great on sweet sauces like my NoMato Beetroot Sauce that I use on pasta. It’s really good in salad’s, or in a salad wrap, I have a avocado dip recipe that has it in it Avocado dip
Do you rinse sauerkraut before eating?
Sauerkraut does not need to be rinsed before eating. It can be eaten straight out of the jar.
Why use a stainless steel stock pot?
I use a stainless steel stock pot because you can cook anything in it like tomato’s and it won’t stain, and it doesn’t have a non-stick coating so you are safe from chemicals leeching into your food. The non-stick coating might be convenient, but as you use and wash them, they gradually loose their coating and one tiny scratch can release thousands of microplastic particles into your food. Polytetrafluoroethylene (PTFE) is a tough, strong, waxy nonflammable synthetic resin that is also know as Teflon and at a high cooking temperature can release toxic fumes. There are safer cookware that is better for your health like cast iron, ceramic, glass and stainless steel.
I like the pots with a heavier base as it’s less likely to burn when you are trying to simmer something for a long time.
Check out the links in the recipe card for the stock pot I use from Amazon.
Coconut Cream:
I use coconut cream in this recipe because it adds the creaminess that you get from a normal pumpkin soup recipe that uses dairy. I use this brand because it uses filtered water and organic coconut.
Substitution Coconut Cream:
If you aren’t a big coconut flavour person then you can swap the coconut cream for rice milk, soy milk, almond milk, macadamia milk, water, vegetable bone broth, oat milk, coconut milk, lactose free milk and normal cow’s milk.
Can you freeze this soup?
Yes, the soup will last up to 6 months in the freezer.
How do you heat up the soup out of the freezer?
This soup heats up quickly in the microwave or on the stove and freezes extremely well in glass containers. The soup will cook and defrost simultaneously in the microwave for 5–10 minutes, so there is no need to defrost it first. I use glass containers because they don’t leech chemicals into your food and can be recycled and not go to landfill.
How long does the soup last in the fridge?
Once the soup is cooked it will last up to a week in the fridge before you will have to freeze it.
Tip: You can also add some of my tomato sauce recipe to this pumpkin soup which will then be a tomato and pumpkin soup.
Instructions:
Peel the pumpkin skin off.
Cut up into chunks like the picture below.
Scoop out the pumpkin seeds and put in a bowl.
Scoop out the inside where the seeds were.
This is what it should look like in the picture below
Pumpkin seeds taste like popcorn when cooked and are really good for you. Place a sheet of baking paper on a baking tray and spread the seeds out on the tray, then place in the oven for 15 minutes at 180°C/356°F. Once cooked and they have cooled down spray some olive oil on the seeds and sprinkle some salt over the top and eat.
Cut up the apples into big chunks. Now put the cut up pumpkin and apple in the stockpot with the water. Bring to the boil and then turn down to a low heat to cook for a couple of hours until it is all soft.
The picture below is the apple and pumpkin in the stock pot, ready to simmer for a few hours.
After two hours of cooking, turn the heat off and let the pot cool before transferring to a bowl so you can then blend with a hand blender. It’s better to wait until it has cooled a bit because it can spit when blending. You can also use a normal blender but I find it’s easier with a hand blender.
Soup is blended and serve with either a Cassava Wrap or a bread stick.
If you try this recipe let me know in the comments below the post.
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Equipment
Ingredients
- 1 Butternut Pumpkin
- 4 Apple
- 1.5 L Water
- 1 Coconut Cream Can
- 13 Sage Leaves
- 1 tbsp Lemon Juice
- 1 tbsp Sauerkraut to serve with
Instructions
- I use a peeler to get the pumpkin skin off and use a spoon to dig out the pumpkin seeds.
- Pumpkin seeds taste like popcorn when cooked and are really good for you. Place a sheet of baking paper on a baking tray and spread the seeds out on the tray, then place in the oven for 15 minutes at 180°C/356°F. Once cooked and they have cooled down spray some olive oil on the seeds and sprinkle some salt over the top and eat.
- Cut up the pumpkin into small blocks
- Cut up the apples and put in the stock pot with the butternut pumpkin.
- Add the water and let it come to the boil. When it has boiled turn down to a low heat and cook 1-2 hours or until it is soft.
- Add the coconut cream can, sage leaves, salt and pepper.
- Use a hand blender to blend into soup.
- Serve with Sauerkraut.
Mug Cake (AIP,Paleo,Vegan,GF,DF)
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