The leaves may off the trees, but there’s still time to enjoy fall’s favorite fruit (yep, pumpkin is a fruit). This savory soup is buttery, earthy, sweet and subtly spicy. And it’s packed with vitamins and immune boosters to protect against colds and flu. Serve with a light salad and some crusty bread and you’ve got a healthy, hearty, downright delectable meal.
In large pot, heat oil over medium heat. Add onion and garlic and cook, stirring often, until onion is soft, about 5 minutes.
Add pumpkin, potato, salt, black pepper, red pepper flakes and white pepper, and toss to coat with oil. Stir in stock and bring to a boil. Reduce heat to a simmer and cook until pumpkin and potato are tender, about 20 minutes.
Add peas and cook just until peas are tender, about 5 minutes. Serve hot.
Nutritional Information Per serving: Calories: 156, Protein: 6g, Total fat: 4g, Saturated fat: 1g, Carbs: 27g, Cholesterol: mg, Sodium: 80mg, Fiber: 5g
Makes 4 Servings
Quick Tip – This recipe calls for fresh pumpkin. If you haven’t cooked with fresh pumpkin before, don’t worry – it’s not hard. This demonstration shows how simple it can be.
Shopping Tip – Be sure to pick a pumpkin that’s suitable for eating (not carving or decoration). There is a difference!
Sharper vision - Pumpkin is loaded with beta-carotene, which converts to vitamin A in the body and is essential for eye health. A single cup of pumpkin will yield over 200% of the standard RDA of vitamin A – great news for your optical health!
Pumpkin also contains lutein and zeaxanthin, two antioxidants that are thought to help prevent cataracts, and slow the development of macular degeneration.
Better immunity - The large shot of vitamin A that pumpkin provides helps fight off infections and viruses. One serving of pumpkin also contains almost 20% of the RDA for vitamin C, which will help you fend off colds.
Lower cancer risk - According to the National Cancer Institute, beta-carotene may play a role in cancer prevention. Research shows people who eat a beta-carotene-rich diet may have a lower risk of some types of cancer, including prostate and lung cancer. And vitamins A and C are antioxidants that protect against cancer-causing free radicals.