Here is the recipe for a rich pumpkin-cauliflower soup that can be incorporated into a sattvic exclusively meant for supporting diabetic conditions.
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.
