It’s that time of year again – for pumpkins! And if you’ve been following our blog, you probably can tell we’re a bit pumpkin obsessed—we’ve been whipping up Pumpkin Pancakes, Pumpkin Spiced Latte, Mash & Mix Microwave Pumpkin Spiced Apple Oatmeal Cookie , just to name a few of our latest pumpkin ditties! One of the reasons we’re such fans is because this nutrient-packed vegetable is an amazing substitution for high calorie fat sources like oils and butters and for eggs too. Pumpkin (canned works perfectly well) is amazingly versatile and adds a moist and creamy texture and works seamlessly in desserts and in recipes like this soup–you’d never know you’re actually getting a veggie minus all the fat and calories that typically come with such creaminess!
A few health bonuses thanks to pumpkin:
Pumpkin is:
- Packed with energy-revving, nutrient-rich, quality carbohydrates that fuel your brain, your muscles, and your central nervous system.
- Helps you to shed the lbs- with only 40 calories per half cup of pumpkin and with four satisfying grams of fiber, your waistline will thank you!
- Helps you to keep your blood pressure in check thanks to its’ high potassium content.
- Another bonus? Pumpkins’ fantastic color comes from the cancer-fighting antioxidant, beta-carotene that gives your skin a beautiful hue, while also protecting it from the damage from the sun, boosting your immune system and promoting good vision.
Pumpkin Soup
Serves: 4
Ingredients
1 teaspoon olive oil
1 clove garlic, crushed
1- 15 ounce can pumpkin puree
3 cups low-sodium vegetable stock
1-1/2 tablespoon tomato paste
1/2 tsp red cayenne
1/2 tsp basil
1/2 tsp oregano
1/2 tsp turmeric (optional)
1 tablespoon grated Parmesan cheese
1/4 teaspoon pepper
salt to taste, optional
Directions
- Heat oil in a large saucepan over medium heat. Add garlic and cook until fragrant, 3 to 4 minutes, stirring constantly.
- Add pumpkin and stir in the garlic.
- Add stock, tomato paste, red cayenne, basil, oregano and pepper (and turmeric if using)and stir until well blended. Bring to a boil over high heat, lower to a simmer, and cover. Cook for 20 minutes, stirring occasionally, allowing flavors meld.
- Add cheese and salt ; mix and serve warm. Enjoy!!
Nutrition Facts: 65 calories, 2 g fat, 1 g saturated fat, 149 mg sodium, 11 g carbs, 3 g fiber, 5 g sugar, 3 g protein
- 1 teaspoon olive oil
- 1 clove garlic, crushed
- 1- 15 ounce can pumpkin puree
- 3 cups low-sodium vegetable stock
- 1-1/2 tablespoon tomato paste
- ½ tsp red cayenne
- ½ tsp basil
- ½ tsp oregano
- ½ tsp turmeric (optional)
- ¼ teaspoon pepper
- salt to taste, optional
- Heat oil in a large saucepan over medium heat. Add garlic and cook until fragrant, 3 to 4 minutes, stirring constantly..
- Add pumpkin and stir in the garlic..
- Add stock, tomato paste, red cayenne, basil, oregano and pepper (and turmeric if using)and stir until well blended. Bring to a boil over high heat, lower to a simmer, and cover. Cook for 20 minutes, stirring occasionally, allowing flavors meld.
- Add cheese , and salt, and ; mix and serve warm. Enjoy!!