Brown Butter Pumpkin Soup with Za’atar

Today I got for YOU a Browned Butter Pumpkin Soup with Za’atar . An aromatic, flavorsome cozy soup for cold fall days. It’s very nutritious, full of antioxidants, vegetarian and gluten free too. 

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It has been so long since I’ve posted a soup recipe on the blog.  The last ones I added were vegan fennel soup, and vegan brussels sprouts one. Soup is a comfort food for the body and for the soul too. The hot liquid is very satisfying and soothing, especially if it was creamy, and even better if the creaminess came from non dairy source. I love creamy soups, I can’t deny that. However, it comes with high calories and saturated fats, and I would rather save the calories for desserts. And it’s better to distribute calories over the day and avoid dense food that are high calorie in one meal. Hence, today’s pumpkin soup is has natural creaminess and super delicious!

Now do you still read blogs? I do!

I read and follow lot of food blogs, my favorites are the  view from great island, cooking classy, for great recipes. How sweet eats for twists and nice stories, and kitchenmccabe for food photography and baked goods. Instagram been a star for the last years, and tiktok is booming, they are full of easy recipes, they are not so personalized (not all of them) and rely on trends and being easy for success and get followers attention. Quick is good and convenient but I’m still in favor of slow food, that are flavorsome. Cooking is  therapeutic, it doesn’t have to be quick everyday, especially on cold winter day. 

Why this pumpkin soup 

Because it’s easy, creamy, flavorsome, healthy and delicious! 

I made few recipe of pumpkin that you might like, this savory tart, and also a polenta porridge before that you will love on a chilly morning.

Pumpkin is a very nutrient dense fruit, means it has so many nutrients compared to the low calories it provided. 

Let me remind you of pumpkin health benefits:

• A 100g of of it, your daily needs from vitamin A . Also has good amounts of vitamin C, fibers, beta-carotene antioxidant, potassium, and manganese.
• It’s low in fat, sugar, and calories.
• It’s versatile, and has mild taste that fits sweet and savory dishes as well. 

Can you make this pumpkin soup vegan? 

With brown butter, unfortunately  the answer is No . Vegan butter does not contain milk solids that gives the nutty flavor of browning. So the options are to use melted vegan butter, or just any oil. If the brand of vegan butter have some protein , it my be got browned, but I’m not ware of any to recommend. 

Pumpkin and diabetes 

It’s very low in glycemix index, which means it won’t raise the blood sugar level after eating it, which is very convenient for diabetic patients. In this study they found that feeding rats with pumpkin powder decrease glucose level significantly, and even increase insulin level. However, more studies needed on human for that matter. It also has other compounds that helps with regenrating b-cells in pancreas that are responsible for making more insulin.

Now why Za’atar ? 

Za’atar is a condiment (spice blend of Dried thyme, spice, and seeds) originally from Palestine. You can make za’atar at home, if you can get access to fresh za’atar.  However, you can buy the za’atar condiment online or from middle eastern shop. Please be aware the oregano or European thyme does not have the same flavors and aroma.  Wild za’atar is the main ingredient that has the earthiness smell and flavor along with sumac as one of the ingredients, it gives it the tanginess that pairs very well with the natural sweetness of pumpkin . And all these flavors got wrapped in warm spices of nutmeg and ginger, to a great finish to this melody of flavors.

If you made this okra eggplant stew, I would love to see your creation, please tag me @Nutrizonia on Instagram and Facebook too, and use the hashtag #Nutrizonia

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Yield: 4

Brown Butter Pumpkin Soup with Za'atar

Prep Time: 10 minutes

Cook Time: 35 minutes

Total Time: 45 minutes

Print

Ingredients

• 1 small pumpkin, or 320g fresh pumpkin cut into cubes (you can add up to 400g for rich flavor)
• 2 Tb of butter
• 1 Tb of olive oil
• 1 medium onion diced
• 3 cloves of garlic minced
• 2 inch pieces of fresh ginger minced
• Vegetable stock (or water) 2 cups (500g)
• 1/8 tsp of ground nutmeg
• 1/4 tp of ground ginger
• Salt and pepper up to taste
• 2 tsp of za'atar

Instructions

1. Put a medium pot on low to a medium heat on the stove.
2. When the pot is hot, melt the butter until the color becomes light brown. Watch closely and wait another minute when the nutty smell become stronger, and the butter is brown but not burned yet.
3. Now add pumpkin cubes, nutmeg and ginger , and sauté on lowest heat, for 10 minutes, then put it aside in a bowl.
4. Now in the same pot, add olive oil, and when it's slightly hot, add onion and sauté for =3 minutes, then add garlic, ginger , and sauté for another 3-5 minutes,
5. Add pumpkin to the pot again, zaatar, veggie stock, and simmer with lid on for 25 minutes.
6. After 25 minutes, and when pumpkin become very soft, put the soup in the blender, and blend the soup very well. be careful, it will be very hot.
7. Now add salt and pepper , and serve hot.
8. Garnish with 1 tsp za'atar for the 4 serving, no more than 1/4 tsp on bowl. You can add also chili pepper, dried chives, freshly ground black pepper and enjoy!
9. Keep any leftovers in the fridge for 2-3 days, and up to 3 months in the freezer in an air tight container or zip lock bag.

Nutrition Information:

Yield:

3

Serving Size:

1
Amount Per Serving: Calories: 213Total Fat: 13gSaturated Fat: 6gTrans Fat: 0gUnsaturated Fat: 6gCholesterol: 20mgSodium: 229mgCarbohydrates: 23gFiber: 6gSugar: 7gProtein: 4g