Whoops, I planned to post this one over Halloween but I was too busy enjoying the festivities to cook! But better late than never...here is my recipe for Pumpkin soup. Filling, tasty and packed full of nutrients. Pumpkins aren't just for Halloween. They are in season in the UK from October till December
INGREDIENTS (SERVES 6)
High Carotenoids Content (Carotenoids assist in staving off the free radicals in the body, and help in preventing premature aging, cardiovascular diseases and other infections) They are also high in Lutein & Zeaxanthin which protect the eyes against free radical damage and prevent formation of cataracts and degeneration of the eye tissues.
Protein – Pumpkin seeds also known as Pepitas are a rich source of protein. One ounce of pumpkin seeds contains approx. 7 grams of protein. Their oil is high in phytosterols or plant-based fatty acids and their chemical composition is the same as cholesterol. Phytosterols can replace cholesterol in the body, and help in reducing the blood cholesterol levels.
Essential Fatty Acids – Pumpkin seeds are a rich source of essential fatty acids, which have numerous health benefits. From providing protection against serious health diseases such as high blood pressure, arthritis and cancer to promoting healthy skin and improving brain power, essential fatty acids present in pumpkin oil offer several health benefits.
Vitamin A – Pumpkin is a rich source of Vitamin A. Regular consumption of pumpkin (both seeds and flesh) can promote the health of your eyes and boost your immune system remarkably.
Vitamin C - Vitamin C helps fight free radicals, improves immunity and promotes the production of collagen. The high Vitamin C content in pumpkins also offers protection against various forms of cancer.
Magnesium- Both the pulp and seeds of pumpkin are rich in magnesium, which is an important mineral required for various biological functions. Magnesium is also required for the maintenance bones and teeth.
Potassium & Zinc – Pumpkin is loaded with potassium and Zinc. Studies show that eating a potassium-rich diet can prevent onset of cardiovascular diseases and hypertension. Zinc is important for providing bone density support for people at risk for osteoporosis. It boosts the immune system and promotes reproductive health.
Fiber – Pumpkin flesh is very low in calories and contains abundant quantities of extremely good dietary fiber. It is extremely effective for treating gastrointestinal disorders such as constipation, indigestion etc. The high amount of fiber also helps in lowering the LDL (bad) cholesterol levels in the blood and in regulating the blood sugar levels.
INGREDIENTS (SERVES 6)
- 4 tbsp olive oil
- 2 onions finely chopped
- 1kg pumpkin peeled, deseeded and chopped into chunks
- 700ml vegetable stock or chicken stock
- 142ml pot double cream
- handful toasted pumpkin seed
- Fresh or dried parsley to garnish
- Heat half the olive oil in a large saucepan, then gently cook the onions for 5 mins, until soft . Add the pumpkin or squash to the pan, then carry on cooking for 8-10 mins, stirring occasionally until it starts to soften and turn golden.
- Pour the stock into the pan, then season with salt and pepper. Bring to the boil, then simmer for 10 mins until the squash is very soft. Pour the cream into the pan, bring back to the boil, then purée with a hand blender.
- While the soup is cooking, roast the seeds from the pumpkin with a splash of olive oil seasoned with salt and pepper. Taste for seasoning, then serve scattered with seeds and parsley. Serve with fresh bread.
High Carotenoids Content (Carotenoids assist in staving off the free radicals in the body, and help in preventing premature aging, cardiovascular diseases and other infections) They are also high in Lutein & Zeaxanthin which protect the eyes against free radical damage and prevent formation of cataracts and degeneration of the eye tissues.
Protein – Pumpkin seeds also known as Pepitas are a rich source of protein. One ounce of pumpkin seeds contains approx. 7 grams of protein. Their oil is high in phytosterols or plant-based fatty acids and their chemical composition is the same as cholesterol. Phytosterols can replace cholesterol in the body, and help in reducing the blood cholesterol levels.
Essential Fatty Acids – Pumpkin seeds are a rich source of essential fatty acids, which have numerous health benefits. From providing protection against serious health diseases such as high blood pressure, arthritis and cancer to promoting healthy skin and improving brain power, essential fatty acids present in pumpkin oil offer several health benefits.
Vitamin A – Pumpkin is a rich source of Vitamin A. Regular consumption of pumpkin (both seeds and flesh) can promote the health of your eyes and boost your immune system remarkably.
Vitamin C - Vitamin C helps fight free radicals, improves immunity and promotes the production of collagen. The high Vitamin C content in pumpkins also offers protection against various forms of cancer.
Magnesium- Both the pulp and seeds of pumpkin are rich in magnesium, which is an important mineral required for various biological functions. Magnesium is also required for the maintenance bones and teeth.
Potassium & Zinc – Pumpkin is loaded with potassium and Zinc. Studies show that eating a potassium-rich diet can prevent onset of cardiovascular diseases and hypertension. Zinc is important for providing bone density support for people at risk for osteoporosis. It boosts the immune system and promotes reproductive health.
Fiber – Pumpkin flesh is very low in calories and contains abundant quantities of extremely good dietary fiber. It is extremely effective for treating gastrointestinal disorders such as constipation, indigestion etc. The high amount of fiber also helps in lowering the LDL (bad) cholesterol levels in the blood and in regulating the blood sugar levels.
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