- Course: Soup
Pumpkins are members of the Cucurbitaceae family of winter squashes. It’s a North American native that’s most popular around Thanksgiving and Halloween. In the United States, pumpkin refers to Cucurbita pepo, an orange winter squash. Pumpkin can apply to any type of winter squash in other countries, such as Australia.
While a pumpkin is often thought of as a vegetable, it is actually a fruit because it contains seeds. However, it has a nutritional profile that is closer to that of vegetables than fruits. Pumpkin is nutritious and connected to a variety of health advantages in addition to its great taste.
Pumpkin Soup Recipe
This is a simple, basic pumpkin soup made with a fresh pumpkin that comes together quickly. This is THE pumpkin soup recipe you will cook now and forever, thick, creamy, and full of flavor!
- 1/2 medium Pumpkin, chopped (Covered and Roasted for 1 hour)
- 5 cups water (Medium pot)
- 1 cup Coconut milk
- 2 medium baniato potato, (red skinned sweet potato)
- 1 cup cassava, chopped
- 1/2 cup carrots, chopped
- 1 cup ears of corn, (cut in small site size pieces)
- 1 Tbsp thyme leaves
- 1 Tbsp garlic powder
- 3 small Bay leaves
- 1 cup onion, chopped
- 1 stalk celery, chopped
- 2 cloves Garlic, chopped
- salt & Cayenne to taste
- 1 1/2 cups white unbleached flour
- 1 1/2 cups Whole Wheat flour or Spelt
- 1 Tablespoon Baking Powder, Aluminum free
- 1 tsp salt
- 2 Tablespoon sweetener
- enough water to make a stiff batter
- For: 8
- Preparation: 20 min
- Cooking: 1 h 5 min
- Ready in: 1 h 25 min
- Preheat the oven to 350°F.
- Take the half pumpkin and remove the seeds, (store seeds for roasting), and chop it into small pieces. Leave the skin on.
- Place the pumpkin on a baking sheet, sprinkle with coriander or cinnamon and cover with wax first and then foil paper.
- Roast the pumpkin for 1 hour and check to ensure it is soft and caramelized.
- While the pumpkin is roasting, take the onion, garlic, carrots, and celery and place them in a medium, size pot with 1 cup of water. Allow them to cook for about 10 minutes prior to adding the 5 cups of water and coconut milk.
- Add coconut milk and water.
- When the water has come to a rapid boil, add the dumplings and allow them to cook.
- Add all other ingredients.
- Blend the pumpkin, with the skin, and add water if needed. Once the cassava and sweet potato are cooked add the puree to the soup.
- If necessary you can take 2 tablespoons of flour or cornstarch and mix with a little water. Add to the soup and continue cooking for about 2 minutes.
- Serve and enjoy!
How to add flavors to pumpkin soup
While basic pumpkin soup is the best way to serve it most often, it’s also fun to experiment with different flavors! Here are a couple of ideas:
- Thai red curry – start by sautéing 2 tbsp red curry paste in 1/2 tbsp oil over medium heat, stirring in a pinch of curry powder once blitzed. Cook for 2 minutes, or until fragrant, then continue with the recipe, adding liquids and pumpkin as needed. Then use coconut cream instead of cream. Serve with coriander/cilantro as a garnish.
- 1 tbsp finely chopped ginger, sautéed in 1/2 tbsp oil or butter, then continue with the recipe.
- Lightly spiced — add 1/2 teaspoon cumin, coriander, and smoked paprika to the mix.
- 1, 1/2 teaspoons ground turmeric, 1/4 teaspoon coriander, and 1/4 teaspoon cayenne pepper
Nutrition and Health benefits of pumpkin
- Pumpkin is a low-calorie food that is abundant in vitamins and minerals. Beta-carotene, a carotenoid that your body converts to vitamin A, is also abundant in it.
- Pumpkin includes antioxidants such as alpha-carotene, beta-carotene, beta-cryptoxanthin, and others that may help protect your cells from free radical damage.
- Pumpkin is high in vitamins A and C, which might help your immune system function better. Its vitamin E, iron, and folate content may help to boost your immunity.
- The high vitamin A, lutein, and zeaxanthin content in pumpkins may protect your eyes from age-related vision loss.
- Pumpkin is nutrient-dense and only has about 50 calories per cup (245 grams). As a result, it is a nutrient-dense food. It’s also high in fiber, which may help to curb your hunger.
- Carotenoids, which are antioxidants, are found in pumpkins. These substances have been related to a lower incidence of malignancies of the stomach, throat, pancreas, and breast.
- Pumpkin is high in potassium, vitamin C, fiber, and antioxidants, all of which have been linked to improved heart health.
- Pumpkin has a lot of beta-carotene, a natural sunscreen. It also contains vitamins C and E, as well as lutein and zeaxanthin, which can help maintain the strength and health of your skin.
- Pumpkins can be roasted, puréed into soup, or baked into pies after being sliced and chopped. Its seeds are also edible and contain a lot of nutrients.
- When consumed in moderation, pumpkin is very healthful and generally safe. Avoid junk foods that contain pumpkins because they are generally high in sugar.
Pumpkin is extremely nutritious, as it is high in vitamins, minerals, and antioxidants.
Furthermore, because of its low-calorie content, it is a weight-loss-friendly snack.
Its nutrients and antioxidants may help to strengthen your immune system, protect your vision, reduce your chance of certain malignancies, and improve your heart and skin health.
Pumpkin is a versatile and easy-to-use ingredient that can be used in both sweet and savory meals.
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