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Tag: bariatric friendly pumpkin soup

  • Comfort in a Bowl: Bariatric-Friendly Pumpkin Sweet Potato Soup

    Comfort in a Bowl: Bariatric-Friendly Pumpkin Sweet Potato Soup

    Finding Comfort After Bariatric Surgery

    Hi, I’m Valerie! After my bariatric surgery, I found myself wanting warm, comforting meals, especially when the weather turned cold. I wanted dishes that felt special but were still light and nourishing. That’s how I came up with this pumpkin sweet potato soup. It’s creamy, cozy, and perfect for fall, plus it’s gentle on digestion and full of nutrients.

    Ingredients You’ll Need

    To make this delicious bariatric-friendly pumpkin soup, gather the following ingredients:
    • 1 small sweet potato, peeled and diced
    • 1 cup pumpkin purĂ©e (unsweetened)
    • 2 cups low-sodium chicken or vegetable broth
    • ½ cup unsweetened almond milk or skim milk
    • ÂĽ cup nonfat Greek yogurt (for creaminess and protein)
    • ½ small onion, diced
    • 1 clove garlic, minced
    • ½ tsp ground cinnamon
    • ÂĽ tsp nutmeg
    • Salt and pepper to taste
    Optional toppings: plain Greek yogurt swirl, roasted pumpkin seeds, or chopped chives.
    Optional enhancement: Add ÂĽ teaspoon of ginger for a brighter flavor and anti-inflammatory benefits. Ginger is also gentle and soothing for the digestive system.

    Step-by-Step Instructions

    1. In a medium pot, sauté the diced onion and minced garlic in a teaspoon of olive oil until fragrant.
    2. Add the diced sweet potato, pumpkin purée, broth, cinnamon, nutmeg, salt, and pepper. Bring the mixture to a simmer and cook for 15–20 minutes, or until the sweet potato is tender.
    3. Stir in the almond milk, then use an immersion blender (or regular blender) to blend until smooth and creamy.
    4. Remove the pot from the heat before adding Greek yogurt. Let it cool slightly for 1 to 2 minutes first. This helps prevent the yogurt from curdling and keeps the soup silky.
    5. Serve warm, adding optional toppings for an extra touch!
    Optional texture note:
    If someone prefers a thinner soup, they can add ÂĽ cup extra broth or almond milk while blending.
     

    Tips and Nutritional Notes

    Serve your Bariatric-Friendly Pumpkin Sweet Potato Soup warm, accompanied by a dollop of Greek yogurt, a sprinkle of roasted pumpkin seeds, or a few fresh chives for added color. Pair with roasted veggies or a slice of whole-grain toast for a comforting, high-protein fall meal that feels indulgent yet light.
     
    Each serving (1 cup) provides approximately 150–170 calories, 10g protein, 20g carbohydrates, and 3g fat, depending on the milk and yogurt choice.
     
    For those looking to add a protein boost, consider adding a scoop of unflavored protein powder! If you prefer a sweeter flavor, substitute half the pumpkin purée for pureed carrots. This healthy fall soup recipe stores beautifully in the fridge for up to 3 days or can be frozen in portioned containers.
     
    This soup is low in fat, high in fiber and protein, making it perfect as a bariatric-friendly fall meal or gentle post-surgery comfort food. Serve it alongside a small portion of Greek yogurt, roasted vegetables, or a slice of whole-grain toast for a balanced meal.
     

    Share Your Creations!

    I’d love to hear about your favorite bariatric-friendly fall soups or see your delicious creations of this pumpkin sweet potato soup! Feel free to post your dishes on Pinterest or Instagram and tag me!
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