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Pumpkin Soup - Sattvic Style


It’s that time of the year again where the dinner table will be swarmed with all kinds of delicious pumpkin dishes and if your new to the sattvic diet this recipe is a good way to join in the festivities. Here is the recipe for a rich pumpkin-cauliflower soup which can be incorporated in a sattvic or diabetic diet.



Pumpkin-cauliflower soup

  • 2 cups of chopped and peeled pumpkin
  • ½ medium head cauliflower cut into florets
  • 1 tsp cumin seeds
  • 1 tsp ground nutmeg
  • 1 tsp ground fennel
  • 1 tsp cinnamon
  • 1 tsp ghee
  • ½ tsp ground cloves
  • 1 tsp salt
  • 1 tsp pepper
  • 1 tsp lemon juice
  • 2 cups of low-fat milk
  • 2 cups of water or low sodium vegetable broth
  • Roasted pumpkin seeds to garnish.

 How to prepare 

  • Add ghee to the pressure cooker and saute cumin seeds, nutmeg, fennel, cinnamon, and cloves together.
  • To this add pumpkin and cauliflower florets and saute for 5 minutes.
  • Add water or vegetable broth and cook under pressure for 5 more minutes until the first whistle.
  • Remove and puree the cooked vegetables in a blender or use an immersion (hand-held) blender, to produce a smooth texture.
  • Add milk, salt, and pepper to this puree and stir well under a low flame.
  • Remove from flame, add lemon juice and stir
  • Garnish with roasted pumpkin seeds and serve hot.

You can also have this soup along with a bowl of freshly cooked quinoa.

Nutrition breakdown

Pumpkins are rich in antioxidants and vitamins, especially vitamins A and C that are known to help bolster the immune system. Cauliflower is a cruciferous vegetable that is not only rich in antioxidants but also high in fiber content which leaves you feeling full. This soup has a rich taste and aroma which will warm you up as you approach winter. Both pumpkin and cauliflower are wholesome; rich in antioxidants and fiber but low on calories which is a must for a sattvic or diabetic diet.