So, we’re already in 2015. Wow. I began writing this blog in July 2013 when my daughter Keya was about 9-1/2 months old. As she grew, so did the nature of the recipes I posted. Having recently realized that my blog has comparatively fewer recipes for parents who have younger children I will now consciously try to post more recipes that the 1 year old and younger can enjoy!
This vegan and gluten-free recipe for pumpkin-coconut & ginger soup is a very slightly simplified version of the one I read on a health and wellness website ( http://www.sanaqi.com/pumpkin-coconut-ginger-soup/). The original recipe is perfect, but I simply omitted a few of the ingredients – mainly, coconut oil, as i did not have any. I reduced the proportion of the chick peas that the original recipe calls for as they make the soup rather thick and although healthy, can make little ones a bit gassy. The original recipe calls for roasted pumpkin puree. But I have also tested this out using steamed pureed pumpkin and trust me, it is just as delicious. So don’t stress if you don’t own an oven or simply just don’t want to bother with the roasting. Also, I used lukewarm boiled water to thin out the soup to Keya’s liking ( instead of vegetable broth) as it was one less thing to do 😀
Pumpkin puree is a great choice for a first food for babies and can be introduced around 6-8 mos. Coconut is non-allergenic and very easily digested and in general ok to introduce to babies over 7 mons (based on my research). Chickpeas are safe to introduce to babies who are older than 8months. The ginger in this soup is mainly for its flavour. Go easy on it if you think your little one is too young for it or will not like the taste. It is great for the immune system but not recommended for very young babies. So overall the recipe rating is for 9 months and up. Leave out the ginger and you can feed this to your (older than) 8 month old if she/he is handling pureed mixed veggies nicely and is ready for some fun flavours 🙂
Nutrition report: Pumpkin makes this soup a powerhouse of beta carotene, potassium, protein, and iron . Chickpeas are a great source of fiber and protein. Coconuts are highly nutritious and rich in fibre, vitamins C, E, B1, B3, B5 and B6 and minerals.
– 1 cup mashed roasted or steamed pumpkin (pumpkin puree)
– 1+1 tbsp olive oil
– 1 clove garlic, sliced
– 1 med. onion, sliced
– 3/4inch knob peeled ginger, sliced into thin rounds
– 3/4cup thick / OR /1-1/2 cups thin coconut milk
– 1/2 to 3/4cup pressure-cooked chickpeas (or low sodium canned ones)
– boiled & slighly cooled water, as needed
– salt & pepper, as needed
Do-ahead for pumpkin: If roasting the pumpkin, preheat oven to 180 deg C. Peel and cut half of a small pumpkin into 1″ cubes. Tumble the cubes on to a baking tray lined with aluminum foil. Drizzle a little olive oil and season with a little salt and pepper. Toss well using hands. Bake for abt 25-30mins or till the pumpkin is soft and lightly golden. Cool slightly and mash well using a fork. Should make about 1 cup of mash/ puree. Set aside.
– OR –
Alternatively – steam or boil the peeled pumpkin cubes in water. Drain, cool and mash well. Reserve the cooking liquid to use for thinning out the soup later.
Do-ahead for chickpeas: Soak 1/2cup of dried chickpeas in warm water for atleast 4-5 hours or overnight. Pressure cook the soaked chickpeas in 2 to 3 cups of fresh water for 6-7 whistles or till soft. Drain and set aside to cool. If using canned chickpeas, select the low sodium variety. Drain the chickpeas into a colander. Rinse well under running water to get rid of all the brine (liquid in which they’re preserved). Set aside for later use.
Method for soup:
1. Heat the olive oil in a saucepan or slightly deep frying pan. Add the sliced garlic, onion and ginger and saute till soft. Lower the heat.
2. Pour the coconut milk in followed by the chickpeas. Do not boil, but just let the mixture warm through nicely and then turn off the heat. Allow the pan to cool down a bit.
3. Place half the onion-coconut milk-chick peas mixture in a high speed blender with half of the pumpkin mash. Add a little boiled water (or the cooking liquid from the pumpkin). Puree till nice and smooth. Add the remaining ingredients in batches to get a nice velvety smooth soup.
4. Pour the pureed soup back into your saucepan. Heat through once while occasionally stirring. Adjust the consistency to your liking with some water and season with salt and pepper. (Can avoid the salt altogether for babies under 1)
Feel free to add a little cooked white or brown rice or some cooked couscous if your older baby will appreciate the texture.
This is undoubtedly a recipe the whole family can enjoy. You can also freeze portions of this soup for later when you are pressed for time. Although I try to avoid it, I do need to freeze soups/ pasta sauces for Keya every now and then. My personal level of comfort is to try and use up the frozen portions within 2-3 weeks. If you do freeze the soup, thaw and re-heat it till super hot, preferably on the stove top and then allow it to cool down to the right temperature before feeding your child.