When you’re a parent, Halloween poses a need for lengthy discussions about junk food. What is it and how much should we indulge in something that tastes so good but is really not so good for our bodies? I cannot even imagine being the parent of a child with severe food allergies.
Trick or treat night is one of those busy times when I try to keep mealtime simple, quick and with as little cleanup as possible. Soup is one of those dishes that is filling, packed with energy and, being a one-pot meal, light on cleanup. Paired with a salad and whole grain bread, our recipe today, for Asian Pumpkin and Black Bean Soup, is the perfect fit for a family on the go.
The coconut in this soup, along with the curry powder, coriander and lime, will give you a nice Thai flavour profile. The bigger bonus to this recipe is that it is a pantry dish; everything but the fresh lime juice and green onions can be found in the cupboard.
If you want to get right into the spirit of things and make your own pumpkin puree, it makes for a great Sunday afternoon activity — along with roasting pumpkin seeds. You will have quite a bit of pureed pumpkin, depending on the size of your pumpkin, but not to worry as it freezes well for up to six months. I recommend freezing it in the quantities you will need in recipes.
Cut the pumpkin into large pieces, removing any seeds and stringy fibrous bits, and wrap any of the exposed flesh with foil. This keeps the moisture in and prevents burning. Place the pumpkin pieces on a baking sheet and cook at 375 F (190 C) for 45 to 90 minutes, or until the pumpkin is fork tender.
Remove the pulp from the skin and puree in a food processor or blender. If the pumpkin seems a little runny (more than the canned variety), simmer it over low heat to evaporate some of the moisture. Fresh pumpkin puree will keep up to three days in the refrigerator.
The pumpkin seeds will be the main attraction for kids, as they are a tasty, crunchy treat, better than any store-bought version. Rinse the seeds. Simmer in salted water (1 tbsp/15 mL salt to 1 quart/1 L of water) for 20 minutes. After they are drained, spread them out on a baking sheet and bake at 275 F (140 C) for 35 to 45 minutes.
You can season them with salt or other dry seasonings. I like Togorashi (a Japanese chili and citrus mix), but you can create a family favourite that appeals to everyone. If there are any left after cooking and cooling, store the roasted pumpkin seeds in an airtight container.
From all us at the ATCO Blue Flame Kitchen, have a safe and happy Halloween.
Asian Pumpkin and Black Bean Soup
1 can (19 oz/540 mL) black beans, rinsed and drained
1 can (14 oz/398 mL) pumpkin
1 can (400 mL) light coconut milk
1 can (10 oz/284 mL) chicken broth
1 tbsp (15 mL) curry powder
tsp (2 mL) coriander
tsp (1 mL) ginger
tsp (1 mL) salt
2 tbsp (25 mL) fresh lime juice
sliced green onion
Combine first 8 ingredients (beans through salt) in a large saucepan. Bring to a boil over medium heat. Reduce heat and simmer, uncovered, stirring frequently, for 5 minutes. Stir in lime juice. Serve topped with green onion. Serves 4.