Do you agree with me that November and January should be two months dedicated to healthy dishes before and after the Christmas feasts? After the summer, I went back to cooking healthy, which I didn’t mind at all, as my body started showing the first signs of discomfort. But I confess, and I think you’ve already realized it, that I like these genuine, hot, and comforting dishes regardless!!! So you’ll have to put up with a series of fit and detox recipes, which are only partially such, if you consider all the ingredients used. Also, for those who, like me, love soups, I hope they will be an extra inspiration to vary from the usual sad boiled vegetable recipes. The one I propose today was an incredible success, not only because it is a complete dish from a nutritional point of view, but also because I believe the sweet taste of pumpkin and carrots goes well with the body of whole oats and the distinctly rustic flavor of toasted hazelnuts. And since it’s autumn, besides hazelnuts, I’ve also added pieces of steamed cooked chestnuts. As many of you know, chestnuts have always been considered the “bread of the poor” and this says a lot about the macronutrients these fruits provide to our bodies. Sure, nuts are very caloric, but they perfectly compensate for everything else! So a balanced, healthy, and tasty dish that will not disappoint!
Other ideas for healthy and delicious soups and comfort foods to try:
- Difficulty: Easy
- Cost: Cheap
- Rest time: 30 Minutes
- Preparation time: 30 Minutes
- Portions: 4
- Cooking methods: Stovetop
- Cuisine: Italian
Ingredients
- 1 Delica pumpkin (or Mantovana)
- 6 Carrots
- 1 Yellow onion
- 1 1/2 cups Oats
- 3 cups cups Vegetable broth (+ as needed)
- 3 1/2 oz oz Hazelnuts (peeled)
- 12 Chestnuts (already steamed and shelled)
- 2 leaves Bay leaves
- 3 tablespoons Extra virgin olive oil
- as needed Salt
- as needed Black pepper
Tools
- 1 Knife
- 1 Pan
- 1 Casserole
- 1 Wooden spoon
- 1 Hand blender
- 1 Baking tray
- 1 Baking paper
Preparation
Start by cleaning the pumpkin, removing the outer skin, seeds, and inner filaments, then cut it into not too thick slices (fig. 1).
Do the same with the carrots, cutting them into rounds (fig. 2).
In a large saucepan, sauté the finely chopped onion with a generous drizzle of oil. Add the carrots and let them flavor for 1′ (fig. 3).
Add the pumpkin cut into cubes and cover entirely with vegetable broth. Cook on low from the boiling point for 25′. The vegetables should be nice and soft (fig. 4).
Once cooked, discard the leftover broth, which you can use for other recipes, and adjust the salt and pepper. Let cool slightly and blend with the hand blender until creamy (fig. 5).
Meanwhile, place the hazelnuts on a baking sheet lined with parchment paper without overlapping them. Toast them at 320°F for about 30′. Naturally, if your hazelnuts are already toasted, skip this step (fig. 6).
Rinse the oats under running water with the help of a fine-mesh strainer, then cook them in a large pot with plenty of salted water and 2 bay leaves for about 45′. Turn off and drain well (fig. 7).
Serve the hot soup with a few tablespoons of oats, toasted hazelnuts, broken chestnuts, and a drizzle of raw oil.
And voila… the pumpkin and carrot soup with oats and hazelnuts is ready to be enjoyed!
Bon Appetit from La Cucina di FeFè!
Storage
👉 The pumpkin and carrot soup with oats and hazelnuts can be stored in the fridge in suitable refrigeration containers for 2-3 days without hazelnuts and chestnuts, which should be added fresh once reheated.
Can oats be substituted with another grain?
The versatility of this dish allows for the use of any preferred grain that suits your dietary needs, so feel free to substitute with farro, quinoa, rice, or pearl barley.
