Growing up, pumpkin was not on the menu in our home.
The only time I remember encountering pumpkins was around Halloween when we
carved jack-o-lanterns for holiday decorations.
We didn’t eat the flesh, but at least we saved the seeds, salted and roasted them.
Then we happily gobbled the seeds as snacks.
Now that I am older, wiser and enjoying a greatly-expanded palate, I know better.
And how glad I am.
Pumpkin is one of the most popular field crops cultivated around the world–enjoyed
for both it’s fruit and seeds.
For me, one of the great pleasures of the fall is going to the farmer’s market and taking in
the splendor of pumpkins and more pumpkins in various shapes, colors and sizes.
I can never resist picking a few of my favorites and bringing them home to bring the beauty
of the season indoors.
Varying greatly in shape, size and colors–giant pumpkins can range in weight from 4 pounds
to more than 25 pounds.
While golden-nugget pumpkins are smaller and flat–with sweet, creamy, orange-colored flesh.
Although we are most familiar with the popular orange or yellow colored pumpkins, some
varieties are dark to pale green, brown, white, red and gray.
Health Benefits of Pumpkins
Suffice it to say, there’s a lot more to pumpkins than Halloween.
They provide vital antioxidants, fatty acids, vitamins and minerals.
Pumpkins are:
*rich in dietary fiber, anti-oxidants, minerals, vitamins.
*a storehouse of vitamin-A, a natural antioxidant essential for good vision. healthy
skin and mucus membranes, and protection against lung and oral cavity cancers.
*an excellent source of many natural poly-phenolic flavonoid compounds such as a, ß carotenes,
cryptoxanthin, lutein and zea-xanthin which convert into vitamin A inside the body.
* a good source of B-complex group of vitamins like folates, niacin, vitamin B-6 (pyridoxine),
thiamin and pantothenic acid.
* a rich source of minerals like copper, calcium, potassium and phosphorus.
Pumpkin seeds are:
*excellent sources of dietary fiber and mono-unsaturated fatty acids, which are good for
heart health.
*concentrated sources of protein and beneficial vitamins and minerals.
It’s no surprise that this filling, low calorie vegetable is one of the foods recommended by dieticians
in weight reduction or cholesterol-controlling programs.
Make this simple, healthy Roasted Harvest Pumpkin Soup to enjoy the taste as well as the health benefits of pumpkin.
Roasted Harvest Pumpkin Soup
Ingredients
2 sugar pumpkins or kabocha squash
2 onions (peeled and quartered)
3 shiitake mushrooms (stemmed, caps wiped clean)
3 garlic cloves (peeled)
1/2 cup coconut oil
2 teaspoons tumeric
Himalayan sea salt
freshly ground pepper
5 cups low sodium vegetable stock (preferably, homemade)
Maple syrup to taste
A pinch of ground ginger
Directions
Preheat oven to 450 degrees.
Cut the pumpkin into small pieces.
Combine the pumpkin, onion, mushrooms, and garlic on a baking sheet.
Add coconut oil and 2 teaspoons sea salt.
Next toss the ingredients to coat.
Then spread out on the tray in a single layer.
Rotate pan and toss the vegetables halfway through.
Roast until pumpkin is tender when pierced with the tip of a sharp knife.
(About 30 minutes)
Allow these ingredients to cool.
Then remove the skins when cool.
Add the vegetables to a medium saucepan.
Heat over a medium flame.
Pour in 2 cups of the vegetable stock.
Next, add the maple syrup and a pinch of ground ginger.
Puree the vegetables and stock with an immersion blender until smooth.
With the blender running, slowly add the balance of the stock, and puree until smooth.
Bring the soup to a simmer.
Then remove the soup from the heat.
Stir in sea salt and pepper to taste.
Enjoy!
A few options:
*Garnish your soup with toasted or roasted pumpkin seeds.
*Add a dash of organic maple syrup.
*Top with a dollop of homemade cashew cream.
*Add pumpkin spices to this basic recipe.
*Sprinkle on dried red pepper flakes for a bit of heat.
This soup is delicious for lunch or dinner.
I like to accompany my soup with a tossed garden salad of seasonal vegetables and
savory flaxseed crackers.
Have you made pumpkin soup?
Share your thoughts or favorite ingredients with us.
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I love pumpkin soup. I find it similar to the butternut squash soup I make. This sounds wonderful, I can’t wait to try it.
Hi Connie,
I am so glad to hear that you like pumpkin soup. It took me a while to find a recipe that I enjoyed. I hope you try this one. Thank you so much for sharing your thoughts. I really appreciate it.
Amazing pumpkin info in this blog – thanks for including so much about pumpkins as well as the soup recipe
I am delighted that you enjoyed this pumpkin soup post. Thank you so much for sharing your thoughts. I really appreciate it.
I’m still looking for a pumpkin soup recipe I like. I had some in a restaurant years ago and loved it, but my attempts haven’t yet hit the mark. I’ll give this a try. I’d love to have you share this on the HomeAcre Harvest Hop this Thursday.
http://www.oakhillhomestead.com
Hi Kathi,
Yes, I know what you mean. Pumpkin soup has never been my favorite, but I have been experimenting and trying recipes as well. I think most recipes are best when they are tweaked a bit to meet your particular likes. I often add additional spices or other ingredients to the recipes I try. Thank you so much for sharing your thoughts. I would love to hop over to HomeAcre Harvest Hop! Thanks a lot.
Thank you for going the extra mile to explain the health benefits of pumpkin. And here I thought they were mainly just delicious! Pumpkins are soup-er healthy, too.
Hi Kate,
Yes, pumpkins are really interesting, nutritious and versatile. I actually underestimated them until I did my research! Thanks for sharing your thoughts!
Sounds great! I really like the addition of the mushrooms, too! Neat!
Oh this pumpkin soup looks so delicious!!
Oh, yum! This soup looks absolutely amazing… I can’t wait to give it a go!
Hi Danielle,
I’m so glad you like this pumpkin soup! I hope you enjoy it. Thank you so much for stopping by and sharing your thoughts. I appreciate it.
I love pumpkins in different dishes, but pumpkin soup is my favourite. I eat mostly raw so I make a raw version of it.
I will try your combination soon. Yummy.
Hi Stanka,
I am delighted that you enjoyed this pumpkin soup recipe. I also make raw pumpkin smoothies and pumpkin seed milk. Thank you so much for visiting UrbanNaturale. Feel free to visit again and share your recipes on our “Plant-Based Potluck Party” Link every Thursday through Monday evening. (https://urbannaturale.com/share-the-food-fun-at-the-plant-based-potluck-party-link-up-4/) Or the the “Healthy, Happy, Green & Natural Party” Blog Hop which runs from Tuesday through Saturday evening. All the best, Deborah
We didn’t eat pumpkin when I was growing up either. My mom did roast the seeds for us after carving our Jack o Lanterns. I love ’em. Thanks for the great recipe, I can’t wait to try it!
YAY for Farmers Market Finds and THANKS for linking up on Vegan Halloween YoFo!!!!
Your pumpkin soup sounds delicious, especially with the mushrooms! When I make pumpkin soup I keep it real simple, using just pumpkin, leek and vegetable stock 🙂 #VeganYoFo
Thanks Deborah for sharing so many interesting details about pumpkins and pumpkin seeds. I sprinkle a small handful of seeds onto salads and use canned pumpkin in stews to thicken sauces. It adds nutrition and beautiful pumpkin color. Nancy A @ obloggernewbie.blogspot.com.
Perfect fall food! Sounds creamy & dreamy and very comforting =)
Thanks so much for sharing at Healthy Vegan Fridays – I’m pinning and sharing!
Hi Deborah,
Pumpkin soup sound wonderful on a cool Fall day. So healthy. It’s that time of year where we all start thinking about pumpkin squash and all the other wonderful healthy fall vegetables which I love them. Thanks for sharing on Real Food Fridays. Pinned & tweeted!
Pumpkin season is here, I love it! I’ve never made a pumpkin soup, but it looks delicious!