The Benefits of Pumpkin
Being raised in the Midwest, I am a fan of the four seasons and all the health benefits that come with the change of seasons. Fall is a time for pumpkin. All five of my senses embrace pumpkin. Everything about Fall seems related to pumpkins. We love decorating with them, seeing them in road-side stands, using them in recipes; they are the ultimate festive Fall experience. Thank goodness there are plenty of health benefits that come with Fall pumpkins. Do we truly realize just how wonderful pumpkins are to our health? Seriously, the pumpkin benefits abound in these gorgeous orange veggies that will keep us coming back for more every Fall!
What are the Benefits of Eating Pumpkin?
It’s high in vitamin A. Just one cup contains over 200 percent of the recommended daily intake, which is super important for your eye health + night vision.
It’s packed with vitamin C. Strengthen your immune system all winter (and flu season!) long by adding this veggie to smoothies, soups, baked goods and more. One cup of pumpkin contains 19 percent of the recommended daily intake.
More potassium than a banana. There’s over 500 milligrams of potassium in a cup of canned pumpkin; that’s more than a large banana!!
Fiber! Pumpkin will fill you up fast with 7 grams in one cup. The fiber also helps your digestion and can help lower your cholesterol.
Why is Pumpkin a Superfood?
Pumpkin contains antioxidants which help our bodies fight cancerous cells, as well as lower our risk for serious eye conditions and heart disease. This nutrient-dense veggie can help boost immunity, which we take seriously during the cold winter months when the flu feels right around the corner.
Pumpkin benefits those of us trying to shed some weight as well. Its high fiber content helps us feel full longer, and since it is 94% water, it doesn’t carry the extra carb load that can be found in other foods. It is naturally low in fat, and even the seeds of a pumpkin benefit us through their nutrient-packed shells.
Ultimate Roasted Vegan Pumpkin Soup
Author: Jen Hansard
Prep Time: 15 minutes
Cook Time: 40 minutes
Total Time: 55 minutes
Yield: 6 servings 1x
Category: soup
Method: blending
Cuisine: American
Diet: Vegan
Description:
One thing I really love is a good, hearty vegan pumpkin soup. It’s healthy, filling, comforting, and warms you up when the weather is chilly. Check this recipe out and make it a Fall tradition!...
Ingredients:
2 small baking pumpkins (sugar pie pumpkin or another winter squash, about 4–4.5 pounds)
2 tablespoons avocado oil (divided)
1 medium yellow onion (peeled and cut into thick slices)
5 whole garlic cloves (unpeeled)
13.5 ounce can coconut milk (light or full-fat)
1/2 cup vegetable broth (if needed)
Colima Sea Salt™ and black pepper (to taste)
Optional spices or herbs (see notes)
For serving:
1 pinch Colima Sea Salt™
Instructions:
Preheat oven to 425°F. Line a rimmed baking sheet with parchment paper.
Carefully cut open the pumpkins with a sharp chef’s knife and a steady cutting board. Scoop out the seeds and discard or save for another use
Rub the pumpkin halves with a little of the avocado oil. This keeps them from drying out during roasting. Toss a little more avocado oil with the onion and garlic. Arrange everything on the baking sheet. Sprinkle with the Colima Sea Salt™. (The pumpkins do better being set cut-side down on the baking sheet.) Place in oven to roast for 30-35 minutes, or until pumpkin is tender. The tip of a sharp paring knife should pierce through the pumpkin easily. Remove from oven and let cool slightly before handling.
Scoop the cooked pumpkin flesh from the skins. Place into the jar of a blender. It should measure about 4 1/2 to 5 cups of pumpkin. Add the onion to the blender. Peel the garlic and add it to the blender too. Add a pinch of Colima Sea Salt™ and pour the can of coconut milk into the blender. Puree until smooth. If the soup is too thick, add a little water or broth until desired texture is reached. If desired, season according to the directions in the recipe notes.
If the soup isn’t hot enough, pour into a saucepan and heat gently before serving.
Garnish and serve immediately. Store leftovers in an airtight container in the fridge for up to one week.
Variations: (make recipe as written, just add the following):
Toasted Pepita + Herb Garnish: heat 1 teaspoon olive oil in a skillet and add 1/2 cup pepitas plus 1 tablespoon finely minced fresh herbs (rosemary, sage, and thyme), toast lightly and remove from heat. Garnish soup.
Curry Coconut: 1 tablespoon Thai or Indian curry paste/powder (to taste), serve with a scoop of brown rice on top, and a sprinkling of toasted coconut
Immune Booster: add 1 tablespoon fresh grated ginger, 2 teaspoons ground turmeric, 1/2 teaspoon freshly ground black pepper, and pinch of cayenne
I hope you enjoy this savory soup! I’m sure you have your own creative variations! Please share. Let me know just how much! I love hearing from you.
Fall into Fall with renewed passion for your health and optimal wellness…
