October 16, 2023
Pumpkin Soup with Black Cocoa Chili Meatballs
Both the soup and meatballs are full of warming spices. I also like to serve this with some greek yogurt or sour cream drizzled over top along with some toasted pepitas.
Servings: 4
Calories: 518kcal
Ingredients
Soup
- 2 tablespoons avocado oil
- 1/2 yellow onion diced
- 1 carrot diced
- 1 celery rib diced
- 3 cloves garlic minced
- 3/4 teaspoon thyme dried
- 1 bay leaf
- 1 tablespoon tomato paste optional, omit for nightshade-free
- 15 ounce can pumpkin purƩe
- 2 low sodium gluten-free soy sauce or 2 tablespoons coconut aminos
- 2 drops stevia glycerite omit if using coconut aminos
- 1/2 teaspoon salt
- 1/4 teaspoon cumin ground
- 1/4 teaspoon cinnamon ground
- 1/4 teaspoon black pepper ground
- 1/8 teaspoon ginger ground
- pinch nutmeg ground
- 2 cups chicken broth or more to thin to desired consistency
- 4 tablespoons butter optional, makes a richer soup, omit for lower fat
Meatballs
- 1 1/2 pounds ground beef or turkey
- 1/2 yellow onion minced
- 1/2 cup pork panko or mushrooms, minced
- 1 egg
- 2 tablespoons coconut aminos
- 2 tablespoons black cocoa powder
- 3/4 tablespoon gelatin
- 1 teaspoon allspice ground
- 1/2 teaspoon chili powder omit for nightshade-free
- 1/2 teaspoon salt
- 1/4 teaspoon ginger ground
- 1/4 teaspoon cinnamon ground
- 1/4 teaspoon black pepper freshly ground
- 1/8 teaspoon nutmeg grated
- oil for the pan as needed
Instructions
For the Soup
- Add the oil, onion, carrot, and celery to a medium size pot and cook, stirring occasionally over medium heat until the onions are soft and translucent, about 10 minutes. Add the garlic, thyme, and bay leaf and cook stirring constantly until the garlic is fragrant, 1 minute more. Add the tomato paste and pumpkin puree and cook, stirring occasionally until the puree mixture begins to stick to the pan and caramelizes slightly (this is important to help remove the canned taste).
- Add the soy sauce, stevia, salt, cumin, cinnamon, pepper, ginger, nutmeg, and chicken stock. Bring to a boil and then reduce heat to a simmer. Simmer for 20 minutes.
- Puree the soup with an immersion blender (or let cool and transfer to a stand blender). Blend until completely smooth. Blend in butter, if using. Set aside.
For the Meatballs
- While the soup cooks, prepare the meatballs. Combine all meatball ingredients in a large bowl and use your hands to mix until evenly combined. Form into about 1 tablespoon size meatballs, about 20 meatballs.
- Heat a large pot over medium-high heat. When hot, add the avocado oil. When the oil is hot, add the meatballs. Cook until golden, turning occasionally until browned on all sides, about 10-15 minutes.
- Serve the meatballs atop the soup.
Notes
Protein:Energy Quotient [calories]: 0.84, Protein % of calories: 35.8%
Nutrition Facts
Pumpkin Soup with Black Cocoa Chili Meatballs
Amount per Serving
Calories
518
% Daily Value*
Fat
30
g
46
%
Saturated Fat
13
g
81
%
Trans Fat
1
g
Polyunsaturated Fat
2
g
Monounsaturated Fat
12
g
Cholesterol
182
mg
61
%
Sodium
1878
mg
82
%
Potassium
1068
mg
31
%
Carbohydrates
18
g
6
%
Fiber
6
g
25
%
Sugar
7
g
8
%
Protein
46
g
92
%
Vitamin A
19672
IU
393
%
Vitamin C
10
mg
12
%
Calcium
92
mg
9
%
Iron
7
mg
39
%
* Percent Daily Values are based on a 2000 calorie diet.
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