This warming soup combines traditional Indian spices like garam masala and curry powder with pumpkin and apple. Beyond its rich flavor profile, this dish offers impressive health benefits. The turmeric in curry powder may help lower blood pressure and fight free radicals, while pumpkin - technically a fruit - provides vital nutrients for heart and immune health.

One serving delivers 10% of your daily fiber needs, addressing a common nutritional gap since only 5% of Americans meet their recommended fiber intake. The soup's vitamin A and C content supports immune function, while potassium helps regulate blood pressure. The blend of warming spices, including coriander, cumin and cardamom in garam masala (Hindi for "warm spice mix"), creates a complex flavor that nourishes both body and soul.

Ingredients

1 tsp. olive oil or preferred cooking oil 

2 medium red apples, cored, large dice 

1 medium yellow onion, large dice 

1 cup water, divided 

2 cups canned pumpkin puree 

1 ½ cup low sodium vegetable broth 

1 Tbsp. garam masala 

¼ tsp. cinnamon 

¼ tsp. curry powder 

½ cup light coconut milk or milk of choice 

14 oz. block firm tofu, large dice 

¼ cup pepitas (pumpkin seed kernels) 

Directions

1. In a medium saucepan, add the oil over medium-high heat, swirling to coat the bottom. 
2. Introduce apples and onion to pan and cook for 5 minutes, stirring frequently. 
3. Pour in ½ cup water. Cook, covered, for 7 minutes, or until the apples and onion are very soft. Additional water may be needed if ingredients are sticking to the bottom of pan. 
4. Add and gently stir the pumpkin puree, broth, garam masala, cinnamon, and curry powder. 
5. Add remaining ½ cup water and increase the heat to high and bring to a boil. Turn down the heat to medium-low and gently simmer for 10 minutes. 
6. In a food processor or blender, pulse the soup in batches for 10 to 15 seconds, or until slightly chunky or desired texture. Carefully return to the pan. Alternatively, use an immersion blender in the pot to pulse as needed. 
7. Slowly pour the coconut milk into the pan and stir to combine. Add tofu and continue to cook for 
8. or until tofu is heated through. Gently stir occasionally. 
9. Divide soup among four bowls and garnish each serving with one tablespoon pepitas and 1 tablespoon sour cream if using. 

Nutrition Facts

Serving Size: 2 cups

Calories: 210

This recipe was created in partnership with CU Anschutz Health and Wellness Center and adapted from heart.org.

Do you want to learn to cook healthier for yourself and your family? CU Medicine readers can receive $2 off CU Anschutz Health and Wellness Center Fresh Take Cooking Classes held virtually on Zoom. Use the code CU_MED to receive $2 off these classes. Learn more about community nutrition services. 

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