What better time to introduce little eaters to pumpkin soup than October? Okinawans make this soup from kabocha, or Japanese pumpkin — a good substitute is acorn or butternut squash. The result is a silky, slightly sweet soup that takes about 20 minutes to whip up if you have an immersion blender or food processor. 

You can also make this in a flash with canned pumpkin puree, which is usually a blend of pumpkin and orange squash. Considered a main dish, this soup is plant-based, vegan, and vegetarian. The recipe serves two, but can be doubled for a family of four, and can be paired with salads or sandwiches for a healthy Halloween meal or on any fall day. 

Cream of Pumpkin Soup

Cook Time: 30 minutes

Servings: 2

½ pound acorn or butternut squash, peeled, seeded, and cut into large chunks

¼ cup chopped leeks (or onion)

1 tablespoon vegetable oil

1 3/4 cups unsweetened soymilk

1 teaspoon cumin seed

1 teaspoon dried turmeric

1 teaspoon salt, plus more if needed

1. Place a steamer tray into a pot with about 2 inches of water. Bring water to a boil and steam squash until soft, about 15 minutes.

2. In a soup pot, stir-fry leeks in vegetable oil until soft but not browned, about 3-4 minutes.

3. Add soy milk, steamed squash, and spices and simmer for 15 minutes.

4. Blend all together with an immersion blender or in a food processor (in batches, if necessary) until smooth. Add salt to taste.

Source: The Blue Zones American Kitchen.