spagehetti squash and turkey hash

Spaghetti Squash and Turkey Hash

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I’m calling this a spaghetti squash and turkey hash mostly because I’m not sure what else you’d call it. It’s got potatoes and it’s browned in a skillet, hash! I often see spaghetti squash used as a replacement for actual pasta but I’m not a fan of that. It’s not filling and it’s nowhere near as satisfying. So sweet potatoes make up the filling part of this recipe which makes it more of a meal and less of a disappointing side dish.

Everything in this recipe can be eaten at any point in your elimination diet, from phase one and forward. In the world outside of my elimination diet I would likely replace the ground turkey with the far more flavorful ground sausage but with the buttery goodness of the spaghetti sauce and enough salt and pepper you won’t even miss it. The key to elimination diet recipes is to never forget that you still have some seasoning options!

The main trick to adding flavor to this dish is to get the turkey and veggies properly browned. Without that it will likely be bland. Make sure you drain the turkey of its excess liquid and use a hot pan to get a nice color on everything. Brown the sweet potatoes by throwing them in the hot pan and then not touching them for three minutes before you stir and cover to finish the cooking. If they stick to the pan you can splash in just enough water to lift it up, just be mindful to not soak everything. Really just a splash should do. 

Also, I’m a huge fan of using a big heavy cast iron skillet. I know not everyone has that option but if you have the means to buy a new pan I strongly recommend going old school. I understand all the hype now that I’ve tried one and it’s just about the only pan I ever use anymore. It really does make a difference especially when you want that good browned flavor. You don’t need an expensive one to start with, this one is under $30!

How to choose a spaghetti squash

When choosing a spaghetti squash you’ll want to find one that is firm, dry, and has a deep golden yellow color. Make sure it doesn’t have any squishy or cracked spots. You’ll also want to pick up a few and pick the heaviest one for its size. This is also a good strategy for many fruits and vegetables because it means they have the most juice and therfore the most flavor.

Spaghetti squash recipes, like this spaghetti squash and turkey hash, are often going to be made the same way. With you cooking the spaghetti squash seperately, shredding the insides, and then adding it into the rest of the recipe. You cannot use another squash in its place as this is the only squash with that distinct stringly texture.

Ingredients

  • 1 lb ground turkey
  • 2 large sweet potatoes chopped
  • 1 yellow onion chopped
  • 1 spaghetti squash (about 3 lb size if you can find it, I know sometimes the options are limited)
  • olive oil
  • salt and pepper
  • 1 tsp dried rosemary
  • ½ tsp dried thyme
  • 1 tsp salt or to taste
  • 1/4 tsp black pepper
  • 1/2 tsp garlic powder

Instructions

  1. Preheat oven to 400 degrees F
  2. cut spaghetti squash in half lengthwise
  3. scoop out seeds and pulp
  4. sprinkle inside of squash with olive oil and season liberally with salt and pepper
  5. place inside of squash side down on lined baking sheet, pierce top with fork to vent steam
  6. bake for 45-55 minutes until squash is tender and pulls apart easily with a fork to make the spaghetti strands
  7. while the squash is baking brown the turkey over medium heat
  8. remove turkey from pan, set aside, drain off any excess liquid, lower heat to medium low
  9. drizzle pan with olive oil, add chopped onions to the pan, cook until they sweat
  10. add sweet potatoes and seasonings, cover
  11. cook about 10 minutes until sweet potatoes are tender, if the hash starts to stick add a little water or chicken broth periodically
  12. mix in the spaghetti squash and serve hot
spagehetti squash and turkey hash

Spaghetti Squash and Turkey Hash

Prep Time 1 hr 20 mins
Cook Time 20 mins
Course Breakfast, Main Course
Cuisine American
Servings 4 Servings

Ingredients
  

1 lb ground turkey

    2 large sweet potatoes chopped

      1 yellow onion chopped

        1 spaghetti squash (about 3 lb size if you can find it, I know sometimes the options are limited)

          olive oil

            salt and pepper

              1 tsp dried rosemary

                ½ tsp dried thyme

                  1 tsp salt or to taste

                    1/4 tsp black pepper

                      1/2 tsp garlic powder

                        Instructions
                         

                        Preheat oven to 400 degrees F

                          cut spaghetti squash in half lengthwise

                            scoop out seeds and pulp

                              sprinkle inside of squash with olive oil and season liberally with salt and pepper

                                place inside of squash side down on lined baking sheet, pierce top with fork to vent steam

                                  bake for 45-55 minutes until squash is tender and pulls apart easily with a fork to make the spaghetti strands

                                    while the squash is baking brown the turkey over medium heat

                                      remove turkey from pan, set aside, drain off any excess liquid, lower heat to medium low

                                        drizzle pan with olive oil, add chopped onions to the pan, cook until they sweat

                                          add sweet potatoes and seasonings, covercook about 10 minutes until sweet potatoes are tender, if the hash starts to stick add a little water or chicken broth periodically

                                            mix in the spaghetti squash and serve hot

                                              Keyword egg free recipes, gluten free recipes, nightshade free recipes
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                                              sweet potato hummus

                                              Sweet Potato Hummus

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                                              I love sweet potatoes. I also love dips. Any good dip that I can use for veggies, chips, anything crunchy that I can put in something smooth. So good! The full elimination diet does not allow for traditional hummus made with chickpeas. Legumes and beans of all kinds are out of the picture for several phases of an extreme elimination diet. So how can we dip?!

                                              This recipe replaces the chickpeas with roasted sweet potatoes. When cooked sweet potatoes are blended they create a completely different texture. Never use a food processor or blender for mashed potatoes, you’ll end up with gluey potatoes. However, when you use it for a dip the result is a silky smooth hummus that doesn’t make you feel like you’re dipping a celery stick into mashed potatoes.

                                              The smoked paprika in this recipe is totally optional. If you are not yet to a phase of an elimination diet that allows nightshades please leave it out. However, if you’ve already passed that phase the smoked paprika will give a nice depth of flavor to compliment the sweet potatoes. If you still want some smokiness without the nightshades you can consider using liquid smoke, a tiny tiny little dash will do. Even better, use a smoked salt! I think it’s a noticable enough flavor to keep a bag of it in my pantry. Or, you could even smoke the sweet potatoes instead of roasting them. If you’re one of the lucky few who has an in-home smoker please do this and let me know how it turned out!

                                              For dipping purposes you can always stick with the classic carrot and celery sticks. I also found that some brands of sweet potato or root vegetable chips are elimination diet safe. Check the ingredients closely to make sure there are no nightshades and nothing with gluten, corn, or any other common offenders.

                                              What is tahini?

                                              Tahini is a sauce made from toasted and hulled sesame seeds. Sesame seeds are a somewhat common food allergen so your specific elimination diet may eliminate them. Talk to your doctor about whether or not this ingredient needs to be included in your elimination diet. If you are eliminating sesame products simply exchange the tahini in this recipe for sunbutter. Aka sunflower seed butter. It will give the same texture and a similar flavor profile as well as provide some of the necessary fat that will make this sweet potato hummus extra rich and creamy.

                                              Ingredients

                                              • 3 small sweet potatoes (about 1 lb), chopped
                                              • 3 tbsp tahini (use sunflower butter if avoiding sesame)
                                              • 1 tbsp + 1 tsp white wine vinegar
                                              • ¼ tsp smoked paprika or smoked salt (optional)
                                              • ¼ tsp garlic powder
                                              • 1 tsp dried parsley
                                              • ½ tsp salt, or to taste
                                              • ¼ cup vegetable broth
                                              • olive oil
                                              • salt and pepper
                                              • 2 tbsp pepitas (optional for topping)

                                              Instructions

                                              1. preheat oven to 450 degrees F
                                              2. on a foil lined baking tray drizzle chopped sweet potatoes with olive oil and sprinkle liberally with salt and pepper
                                              3. roast sweet potatoes for 25-30 minutes, stirring once about halfway, until browned on the outside, and soft on the inside
                                              4. let potatoes cool for a few minutes before transferring to a food processor or blender
                                              5. combine all ingredients and blend until smooth
                                              6. serve warm or cold topped with pepitas (optional) with vegetable chips or chopped fresh veggies
                                              sweet potato hummus

                                              Sweet Potato Hummus

                                              Prep Time 5 mins
                                              Cook Time 30 mins
                                              Course Snack
                                              Cuisine American
                                              Servings 4 servings

                                              Ingredients
                                                

                                              3 small sweet potatoes (about 1 lb), chopped

                                                3 tbsp tahini (use sunflower butter if avoiding sesame)

                                                  1 tbsp + 1 tsp white wine vinegar¼ tsp smoked paprika or smoked salt (optional)

                                                    ¼ tsp garlic powder

                                                      1 tsp dried parsley½ tsp salt, or to taste

                                                        ¼ cup vegetable broth

                                                          olive oil

                                                            1/4 tsp pepper

                                                              2 tbsp pepitas (optional for topping)

                                                                Instructions
                                                                 

                                                                preheat oven to 450 degrees F

                                                                  on a foil lined baking tray drizzle chopped sweet potatoes with olive oil and sprinkle liberally with salt and pepper

                                                                    roast sweet potatoes for 25-30 minutes, stirring once about halfway, until browned on the outside, and soft on the inside

                                                                      let potatoes cool for a few minutes before transferring to a food processor or blender

                                                                        combine all ingredients and blend until smooth

                                                                          serve warm or cold topped with pepitas (optional) with vegetable chips or chopped fresh veggies

                                                                            Keyword citrus free, legume free, nut free
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                                                                            vegan gluten free carrot raisin mufffin tops

                                                                            Vegan/Gluten Free Carrot Raisin Muffin Tops

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                                                                            These vegan, gluten free carrot raisin muffin tops are everything you could ask for in an elimination diet recipe. I know that during phase one, with so many restrictions, I was absolutely dying for some baked goods. It’s really difficult to get satisfying vegan and gluten free recipes. I found so many that either used too many other eliminated ingredients like nuts or recipes that just turned out with an odd texture and bland flavor.

                                                                            Here’s the straight scoop, vegan and gluten free baking is hard. Without eggs and gluten it’s really hard to get a proper rise and texture on breads and cakes. I first attempted this recipe as a traditional muffin but it didn’t quite work. The rise isn’t enough to give you that perfect muffin bite. So, I took the best part of the muffin and focused on that! Honestly, muffin tops are cakey cookies that might have some healthier ingredients, that’s what these are.

                                                                            Now, if you are lucky enough to have sucessfully surpassed the tree nut phase of your elimination diet you may add some walnuts to this recipe for an extra crunch. Fold in 1/4 cup at the point that you add in the raisins. As far as options go I would recommend not leaving out the sugar topping. These vegan gluten free carrot raisin muffin tops aren’t very sweet without it and I think it adds just the right amount to have that little crunch of sugar on top.

                                                                            What can you use instead of parchment paper?

                                                                            Parchment paper is a staple in my house. My boyfriend is an amazing baker on top of all the cooking I do so we always have some in stock. You might not have it lying around though. So what can you use instead of parchment paper if you don’t want to buy any?

                                                                            The simplest option that wont require any additional purchases is to simply grease the baking sheet. Use any neutral flavor oil, I like to use whichever oil I’m using in the recipe, for these vegan gluten free carrot raisin muffin tops, that would be avocado oil.

                                                                            If you’re ready to say goodbye to parchment paper forever you can also look into a silicon baking mat or upgrading to nonstick baking sheets. Check out some highly rated ones here:

                                                                            easy cleanup, no waste
                                                                            cookies slide right off!

                                                                            Ingredients

                                                                            • 2 tbsp ground flaxseed
                                                                            • 5 tbsp cool water
                                                                            • 1 ¾ cup oat flour
                                                                            • 1/3 cup rolled oats
                                                                            • 2 tsp baking powder
                                                                            • ½ tsp baking soda (remove for high altitude)
                                                                            • 1 ½ tsp cinnamon
                                                                            • ½ tsp nutmeg
                                                                            • ¼ tsp salt
                                                                            • ½ cup unsweetened applesauce
                                                                            • 2 tbsp neutral flavored oil, I used avocado
                                                                            • ¾ cup plain coconut or oat milk
                                                                            • 1/3 cup sugar
                                                                            • 1 ½ tsp vanilla extract
                                                                            • ¾ cup shredded carrots
                                                                            • ⅓ cup raisins
                                                                            • 2 tbsp brown or white sugar for topping (optional)

                                                                            Instructions

                                                                            1. combine the water and flax seed in a medium mixing bowl and set aside for 10-15 minutes
                                                                            2. combine the dry ingredients (oat flour, oats, baking powder, baking soda, cinnamon, nutmeg, and salt) in a small mixing bowl and mix well
                                                                            3. add the remaining wet ingredients (applesauce, oil, milk, sugar, and vanilla) to the bowl with the flax seed and water, combine well
                                                                            4. add the carrots to the wet ingredients
                                                                            5. stir the dry ingredients into the wet ingredients, blend well
                                                                            6. fold the raisins into the mixture
                                                                            7. cover the bowl and refrigerate for at least 1 hour, overnight works too
                                                                            8. remove from refrigerator and preheat oven to 400 F
                                                                            9. spoon the batter onto a parchment paper lined baking tray, about 4 tbsp per serving
                                                                            10. sprinkle tops with sugar
                                                                            11. bake for 25-27 minutes until internal temperature of 200 F is reached
                                                                            12. cool completely on a cooling rack before serving
                                                                            vegan gluten free carrot raisin mufffin tops

                                                                            Vegan Gluten Free Carrot Raisin Muffin Tops

                                                                            Prep Time 1 hr 30 mins
                                                                            Cook Time 30 mins
                                                                            Course Breakfast, Snack
                                                                            Cuisine American
                                                                            Servings 10 Muffin Tops

                                                                            Ingredients
                                                                              

                                                                            2 tbsp ground flaxseed

                                                                              5 tbsp cool water

                                                                                1 ¾ cup oat flour

                                                                                  1/3 cup rolled oats

                                                                                    2 tsp baking powder

                                                                                      ½ tsp baking soda (remove for high altitude)

                                                                                        1 ½ tsp cinnamon

                                                                                          ½ tsp nutmeg

                                                                                            ¼ tsp salt

                                                                                              ½ cup unsweetened applesauce

                                                                                                2 tbsp neutral flavored oil, I used avocado

                                                                                                  ¾ cup plain coconut or oat milk

                                                                                                    1/3 cup sugar

                                                                                                      1 ½ tsp vanilla extract

                                                                                                        ¾ cup shredded carrots

                                                                                                          ⅓ cup raisins

                                                                                                            2 tbsp brown or white sugar for topping (optional)

                                                                                                              Instructions
                                                                                                               

                                                                                                              combine the water and flax seed in a medium mixing bowl and set aside for 10-15 minutes

                                                                                                                combine the dry ingredients (oat flour, oats, baking powder, baking soda, cinnamon, nutmeg, and salt) in a small mixing bowl and mix well

                                                                                                                  add the remaining wet ingredients (applesauce, oil, milk, sugar, and vanilla) to the bowl with the flax seed and water, combine well

                                                                                                                    add the carrots to the wet ingredients

                                                                                                                      stir the dry ingredients into the wet ingredients, blend well

                                                                                                                        fold the raisins into the mixture

                                                                                                                          cover the bowl and refrigerate for at least 1 hour, overnight works too

                                                                                                                            remove from refrigerator and preheat oven to 400 F

                                                                                                                              spoon the batter onto a parchment paper lined baking tray, about 4 tbsp per serving

                                                                                                                                sprinkle tops with sugar

                                                                                                                                  bake for 25-27 minutes until internal temperature of 200 F is reached

                                                                                                                                    cool completely on a cooling rack before serving

                                                                                                                                      Keyword gluten free, nut free, vegan
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                                                                                                                                      egg roll noodle bowl

                                                                                                                                      Egg Roll Noodle Bowl (Egg free!)

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                                                                                                                                      I love a good egg roll. Unfortunately they’re actually not that easy to find. I don’t like spring rolls, they’re soggy. I want a crispy ultra fried egg roll. Which is clearly not the healthiest option. So instead I offer you all of the flavor with none of the hesitation in this egg roll noodle bowl. This is an egg roll that can actually serve as a full meal.

                                                                                                                                      For the rice noodles you’re going to want to find a thicker noodle, they’ll hold up much better. However, they do take some time to prepare. You will likely need to soak them for a few hours before you’re ready to prepare everything else. Just be mindful of the package directions for whichever kind you buy. And make sure that the only ingredients are rice! Many cheaper brands will sneak corn or potato starch in there and that will not be okay for your elimination diet! If you plan ahead to soak them they cook quite easily. Just a couple of minutes in a pot of boiling water and you’re ready to toss them into your dish.

                                                                                                                                      The other thing I want to mention for this recipe is the fish sauce. I use fish sauce in most of my asian style recipes but many people feel intimidated by it. There is nothing to be afraid of with fish sauce except for using too much. I know it smells weird but don’t let that turn you off. A little fish sauce adds a ton of umami flavor to sauces. I only use 2 tsp in this whole dish but it really does make all the difference. You can find it at any asian market and most grocery stores but the specialty markets will have a larger selection. As always, make sure to look at the ingredients to make sure it’s not going to break your elimination diet. 

                                                                                                                                      A good fish sauce will only have a few simple ingredients and will actually contain fish, likely anchovies, sardines, or another abundant salty fish. There are some imitation ones but if you would like an umami sauce that is suitable for those who cannot or do not eat fish look for a mushroom sauce. This will provide a similar flavor profile and provide that umami boost that so many dishes need. Carefully look at the ingredients to find one without soy, this will likely require a trip to a specialty market.

                                                                                                                                      What is fish sauce made of?

                                                                                                                                      Traditional fish sauce is made of salted anchovies or sardines, and may be fermented for more than a year. Many cheaper brands of fish sauce may contain filler ingredients and preservatives such as potato or corn starches and MSG. In order to be as safe as possible for your elimination diet look for brands that only contain fish, salt, water, and sugar. This will also ensure that you have the best flavor for your egg roll noodle bowls.

                                                                                                                                      What are coconut aminos?

                                                                                                                                      Coconut aminos come from the sap of the coconut plant. They are a standard substitute for soy sauce in asian cuisine. My elimination diet recipes rely heavily on coconut to add fat, flavor, and cream to many ingredients. However, some people still do have allergies to coconuts and if you are eliminating coconut as part of eliminating tree nuts please confirm with your doctor before making anything with coconut aminos.

                                                                                                                                      Coconut aminos have a rich flavor that substitutes well for soy sauce. The color is very similar and the texture is just slightly thicker. I actually prefer the consistency of coconut aminos to soy sauce. Use whichever one best fits your dietary restrictions.

                                                                                                                                      Ingredients

                                                                                                                                      • 1 lb ground pork
                                                                                                                                      • 1/2 head cabbage
                                                                                                                                      • 2 small carrots
                                                                                                                                      • 8 green onions, chopped, white parts included
                                                                                                                                      • 8 oz rice noodles prepared according to package (account for soaking time)
                                                                                                                                      • ¼ cup chicken broth
                                                                                                                                      • 2 tbsp coconut aminos (or soy sauce if able)
                                                                                                                                      • 2 tsp fish sauce
                                                                                                                                      • 1 tbsp + 1 tsp brown sugar
                                                                                                                                      • 2 tsp rice vinegar
                                                                                                                                      • 2 tsp sesame oil
                                                                                                                                      • salt to taste
                                                                                                                                      • toasted sesame seeds for topping (optional)

                                                                                                                                      Instructions

                                                                                                                                      1. brown the ground pork and set aside
                                                                                                                                      2. using a grater or food processor grate the cabbage and carrots
                                                                                                                                      3. using the pork fat in the skillet, sautee the cabbage, carrots, and green onions over medium heat 7-10 minutes until the onions just start to brown or cabbage begins to stick
                                                                                                                                      4. in a small bowl or measuring cup stir together the liquid ingredients and sugar for your sauce, taste it and add salt as needed
                                                                                                                                      5. combine pork, veggies, prepared noodles, and sauce in the skillet
                                                                                                                                      6. stir together over low heat until warmed through
                                                                                                                                      7. serve warm topped with sesame seeds (optional)
                                                                                                                                      egg roll noodle bowl

                                                                                                                                      Egg Roll Noodle Bowl

                                                                                                                                      Prep Time 20 mins
                                                                                                                                      Cook Time 30 mins
                                                                                                                                      Course Main Course
                                                                                                                                      Cuisine Chinese
                                                                                                                                      Servings 4 servings

                                                                                                                                      Ingredients
                                                                                                                                        

                                                                                                                                      1 lb ground pork

                                                                                                                                        1/2 head cabbage

                                                                                                                                          2 carrots

                                                                                                                                            8 green onions, chopped, white parts included

                                                                                                                                              8 oz rice noodles prepared according to package (account for soaking time)

                                                                                                                                                ¼ cup vegetable broth

                                                                                                                                                  2 tbsp coconut aminos (or soy sauce if able)

                                                                                                                                                    2 tsp fish sauce

                                                                                                                                                      1 tbsp + 1 tsp brown sugar

                                                                                                                                                        2 tsp rice vinegar

                                                                                                                                                          2 tsp sesame oil

                                                                                                                                                            salt to taste

                                                                                                                                                              Instructions
                                                                                                                                                               

                                                                                                                                                              brown the ground pork and set aside

                                                                                                                                                                using a grater or food processor grate the cabbage and carrots

                                                                                                                                                                  using the pork fat in the skillet, sautee the cabbage, carrots, and onions over medium heat until the onions just start to brown

                                                                                                                                                                    stir together the liquid ingredients and sugar for your sauce

                                                                                                                                                                      combine pork, veggies, noodles, and sauce in the skillet

                                                                                                                                                                        Keyword egg free, gluten free, nut free
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                                                                                                                                                                        easy pumpkin soup

                                                                                                                                                                        Easy Pumpkin Soup

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                                                                                                                                                                        This is a super simple easy pumpkin soup that will make a great compliment to any dinner. I first made it to serve with grilled cheese sandwiches since I discovered I’m allergic to tomatoes and can’t have the tomato soup staple. Since it’s unlikely grilled cheese will be on the approved list for an elimination diet you can use it as an appetizer or side for any main course.

                                                                                                                                                                        I used canned pumpkin puree for this soup but you can easily use fresh. Just roast the pumpkin chunks until soft and blend in a food processor or with a mixer. Roasting will bring out even more depth of flavor from the pumpkin. Make sure that when you’re shopping for canned pumpkin puree the only ingredient is pumpkin. Do not buy pumpkin pie filling! That is not going to taste good with garlic and rosemary I can promise you that!

                                                                                                                                                                        If you prefer your soup to be very smooth with no chunks at all then you can use an immersion blender at the end. An immersion blender will take care of the little pieces of diced onion and garlic and give you a silky pumpkin soup. Personally, I like a little bite so I left the chunks in.

                                                                                                                                                                        Is canned pumpkin cooked?

                                                                                                                                                                        Yes! Canned pumpkin is the flesh of a pumpkin, cooked and then pureed until very smooth. I find that using canned pumpkin is infinitely easier than using a whole fresh pumpkin. You can get canned pumpkin all year round, usually in the baking aisle of the grocery store. It’s an affordable and very time saving way to make this easy pumpkin soup. Having to cook and puree your own pumpkin will easily add hours to the cook time of this recipe.

                                                                                                                                                                        Ingredients

                                                                                                                                                                        • 1 small yellow onion, diced small
                                                                                                                                                                        • 2 cloves garlic, minced
                                                                                                                                                                        • 2 cups pureed pumpkin (can use canned, unsweetened!)
                                                                                                                                                                        • 1 tsp dried thyme leaves
                                                                                                                                                                        • 2 tsp dried rosemary
                                                                                                                                                                        • ½ tsp black pepper
                                                                                                                                                                        • 3 tsp salt, or to taste
                                                                                                                                                                        • 2 cups vegetable broth
                                                                                                                                                                        • 1 ½ cups oatmilk (or preferred unflavored milk)
                                                                                                                                                                        • olive oil

                                                                                                                                                                        Instructions

                                                                                                                                                                        1. heat a soup pot over medium low, drizzle with olive oil
                                                                                                                                                                        2. add the diced onion and saute over medium low heat for about 25 minutes, stirring occasionally, until the onions start to stick, you want to bring out the sugars, low and slow is the way to go
                                                                                                                                                                        3. add the garlic and saute 1 minute more
                                                                                                                                                                        4. add the pumpkin and seasonings, mix well
                                                                                                                                                                        5. add the broth and bring to a boil
                                                                                                                                                                        6. add the oatmilk and lower heat to a low simmer
                                                                                                                                                                        7. simmer for at least 10 minutes (no more than 30) to bring out the flavors
                                                                                                                                                                        8. option to remove the pot from the heat and use an immersion blender to create a smooth soup
                                                                                                                                                                        9. serve hot
                                                                                                                                                                        easy pumpkin soup

                                                                                                                                                                        Easy Pumpkin Soup

                                                                                                                                                                        Prep Time 30 mins
                                                                                                                                                                        Cook Time 30 mins
                                                                                                                                                                        Course Appetizer
                                                                                                                                                                        Cuisine American
                                                                                                                                                                        Servings 6 servings

                                                                                                                                                                        Ingredients
                                                                                                                                                                          

                                                                                                                                                                        1 small yellow onion, diced small

                                                                                                                                                                          2 cloves garlic, minced

                                                                                                                                                                            2 cups pureed pumpkin (can use canned, unsweetened!)

                                                                                                                                                                              1 tsp dried thyme leaves

                                                                                                                                                                                2 tsp dried rosemary

                                                                                                                                                                                  ½ tsp black pepper

                                                                                                                                                                                    3 tsp salt, or to taste

                                                                                                                                                                                      2 cups vegetable broth

                                                                                                                                                                                        1 ½ cups oatmilk (or preferred unflavored milk)

                                                                                                                                                                                          olive oil

                                                                                                                                                                                            Instructions
                                                                                                                                                                                             

                                                                                                                                                                                            heat olive oil in a soup pot

                                                                                                                                                                                              add the diced onion and saute over medium low heat until the onions start to stick, you want to bring out the sugars, low and slow is the way to go

                                                                                                                                                                                                add the garlic and saute 1 minute more

                                                                                                                                                                                                  add the pumpkin and seasonings, mix well

                                                                                                                                                                                                    add the broth and bring to a boil

                                                                                                                                                                                                      add the oatmilk and lower heat to a low simmer

                                                                                                                                                                                                        simmer for at least 10 minutes (no more than 30) to bring out the flavors

                                                                                                                                                                                                          serve hot

                                                                                                                                                                                                            Keyword legume free, nightshade free recipes, soy free recipes
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