Ethiopian-Spiced Pumpkin Bisque

Gluten Free
Dairy Free
Health score
46%
Ethiopian-Spiced Pumpkin Bisque
60 min.
6
130kcal

Suggestions


Warm up your kitchen and your taste buds with this delightful Ethiopian-Spiced Pumpkin Bisque! Perfectly gluten-free and dairy-free, this creamy soup is a celebration of flavors that will transport you straight to the heart of Ethiopia. With its rich, velvety texture and the aromatic warmth of berbere spice, this bisque is not just a meal; it's an experience.

Imagine the sweet, earthy notes of roasted pumpkin mingling with the zesty brightness of lime juice and the savory depth of sautéed onions and garlic. Each spoonful is a comforting embrace, making it an ideal starter for a cozy dinner or a satisfying snack on a chilly day. Plus, with only 130 calories per serving, you can indulge without the guilt!

This recipe is not only easy to prepare but also allows for customization. Adjust the spice level to suit your palate, and feel free to garnish with crunchy pumpkin seeds for an added texture. Whether you're hosting a gathering or simply treating yourself, this Ethiopian-Spiced Pumpkin Bisque is sure to impress. Gather your ingredients, and let’s get cooking!

Ingredients

  • cloves garlic 
  • teaspoons juice of lime 
  • 0.5 cup non-dairy milk unsweetened as needed (I used So Delicious coconut beverage, but any kind will do)
  • small onion 
  • servings salt and pepper black to taste
  • teaspoons berbere with less and add more to taste)
  • tablespoons tomato paste 
  • cups vegetable stock 
  • pounds winter squash cooked ( 3 cups pumpkin)

Equipment

  • bowl
  • frying pan
  • baking sheet
  • oven
  • pot
  • blender
  • baking pan
  • aluminum foil

Directions

  1. Cut the pumpkin or squash in half and scrape out all seeds and strings.
  2. Place it cut-side up on a baking sheet and cover with foil (or place in a large, covered baking dish).
  3. Bake for 30-40 minutes, or until flesh is very tender when pricked with a fork.
  4. 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.)
  5. Add the garlic and cook for another minute.
  6. 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.
  7. 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.
  8. Add the non-dairy milk, using as much as needed to reach the right consistency.
  9. Add the lime juice, salt, and pepper, and simmer for about 5 more minutes before serving.
  10. Serve in shallow bowls, sprinkled with pumpkin seeds, if desired.

Nutrition Facts

Calories130kcal
Protein9.04%
Fat4.1%
Carbs86.86%

Properties

Glycemic Index
30.07
Glycemic Load
1.57
Inflammation Score
-10
Nutrition Score
18.784782508145%

Flavonoids

Eriodictyol
0.04mg
Hesperetin
0.15mg
Naringenin
0.01mg
Isorhamnetin
0.58mg
Kaempferol
0.08mg
Myricetin
0.02mg
Quercetin
2.39mg

Nutrients percent of daily need

Calories:129.95kcal
6.5%
Fat:0.66g
1.02%
Saturated Fat:0.1g
0.62%
Carbohydrates:31.49g
10.5%
Net Carbohydrates:26.21g
9.53%
Sugar:7.67g
8.52%
Cholesterol:0mg
0%
Sodium:776.61mg
33.77%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.28g
6.55%
Vitamin A:24522.94IU
490.46%
Vitamin C:52.33mg
63.43%
Vitamin E:4mg
26.65%
Potassium:903.17mg
25.8%
Manganese:0.51mg
25.34%
Vitamin B6:0.43mg
21.68%
Fiber:5.28g
21.13%
Magnesium:80.91mg
20.23%
Vitamin B3:3.56mg
17.78%
Folate:70.58µg
17.65%
Vitamin B1:0.25mg
16.66%
Calcium:143.16mg
14.32%
Iron:2.33mg
12.97%
Copper:0.22mg
10.75%
Vitamin B5:0.94mg
9.37%
Phosphorus:84.42mg
8.44%
Vitamin B2:0.1mg
5.72%
Vitamin B12:0.21µg
3.54%
Zinc:0.45mg
3.03%
Vitamin K:3.18µg
3.03%
Selenium:2.07µg
2.96%
Vitamin D:0.24µg
1.57%