Clear Pumpkin Soup

Name: Clear Pumpkin Soup
Prep time: 15

4.3

4.3 out of 5 stars (based on 9 reviews)

15 min prep

6 servings

Carrot Icon for Number of Ingredients Size

12 ingredients

This light, tasty clear pumpkin soup uses no fat or oil and can be soothing to a system challenged by cancer treatment — or by holiday excess. Dashi is the classic light-tasting Japanese clear broth...

6 cups water
3 (2-3 inch) pieces dried kombu seaweed (see Chef Tips)
½ cup dried bonito flakes (see Chef Tips)
2 tablespoons mirin
½ cup low-sodium soy sauce
1 tablespoon sugar
2 tablespoons ginger, minced
2 cups potatoes, peeled and diced
1 small pumpkin or kabocha squash, peeled and diced (about 3 cups)
1 carrot, peeled and diced
1 onion, diced
½ cup scallions, chopped

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Nutrition Facts

Calories

216 cals

Fat

1 g

Saturated Fat

0 g

Polyunsaturated Fat

0 g

Monounsaturated Fat

0 g

Carbohydrates

37 g

Sugar

13 g

Fiber

4 g

Protein

8 g

Sodium

2364 mg

Directions

To make the dashi broth: Heat the water and kombu in a saucepan over medium heat. Bring to a gentle simmer, then remove the kombu from the pot and turn off the heat. Add the bonito flakes. Let stand for 5 minutes, then strain the flakes from the liquid. Discard the flakes and kombu or keep them to make a second, weaker batch of dashi broth.
Pour the dashi broth into a soup pot. Add the mirin, soy sauce, sugar, and ginger, and bring to a simmer.
Add the potatoes, pumpkin, carrot, and onion to the pot, simmer until the vegetables are soft, about 30 minutes.
Garnish with chopped scallions and serve.

Chef Tips

Kombu seaweed and dried bonito flakes (also called katsuobushi) can be found at most Asian grocery stores.

If you don’t need to feed 6, portion the soup into single portions and bag in quart Ziplocks. Lay them flat in the freezer to freeze for another day, another meal.

Registered Dietitian Approved

Our recipes, articles, and videos are reviewed by our oncology-trained dietitians to ensure that each is backed with scientific evidence and follows the guidelines set by the Oncology Nutrition for Clinical Practice, 2nd Ed., published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics, and the American Institute for Cancer Research and the American Cancer Society

Clear Pumpkin Soup