Canned pumpkin is an excellent source of nutrition. It's low in calories and high in potassium and iron but its Vitamin A content is the real star. One serving of canned pumpkin contains 100% of your vitamin A for the day. That's good for your eyesight, skin, and bones and can help support your immune system and lower your risk of some cancers.
While pumpkin puree may be known best for making pumpkin pie and pumpkin bread, it can also be used to create savory dishes. This pumpkin soup recipe comes together in a flash and it's perfect for this time of year.
Grab an extra can or two of pumpkin puree (not pumpkin pie filling) when you are at the store give this recipe a try.
Recipe:
1/2 cup diced onion
3 cloves garlic minced or pressed through garlic press
3/4 teaspoon dried thyme
1/2 teaspoon cumin
1/8 teaspoon ground ginger
1/8 teaspoon black pepper (or to taste)
1 15 oz. can pumpkin puree (not pumpkin pie filling)
2 c. vegetable broth plus more for sauteeing if you choose not to use oil
1 Tablespoon maple syrup
Add 1 tablespoon of olive oil or a splash of vegetable broth to a large saucepan over medium heat. Add onion and garlic and stir. Cook for 3-4 minutes, stirring occasionally, until onion has softened and garlic is fragrant. Add spices to the onion and stir to coat. Cook for 1-2 minutes. Add pumpkin and stir to completely incorporate the onion, garlic, and spices. Reduce heat to medium low and simmer for 5 minutes stirring occasionally. Add the broth and stir it in until the mixture is smooth. Increase heat to medium and cook for about 5 minutes until the soup is completely heated. Serve with a dollop of plain Greek yogurt or sour cream and a sprinkling of toasted pumpkin seeds (pepitas) if desired.
Makes 4 servings. Per serving (not including sour cream and pepitas): 100 calories, 22g carbohydrate, 1/2 gram fat (made w/o oil), 1g protein.
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