Pumpkin is #6 on our list of 14 Super Healthy Super Foods.
A single cup of cubed pumpkin contains almost twice the recommended daily intake of vitamin A, It’s also a good source of alpha carotene, Beta-carotene, fiber, vitamins C and E, potassium, magnesium, pantothenic acid.
Pumpkin health benefits include reducing the risk of cancer, heart health, anti-oxidant, anti-inflammatory, prevents free-radical complications of diabetes.
Pumpkin Quinoa Soup
Makes 8-10 cups
1 Tablespoon olive oil
½ cup chopped onions
½ cup chopped celery
½ cup grated carrots
(Tip: purchase the onion, celery and carrots already chopped or grated from your local supermarket salad bar.)
1 can (29 oz) solid-packed pumpkin or 3 ½ -4 cups fresh pumpkin, cooked
4 cups vegetable broth (can be purchased or home made)
1 small apple cored, peeled and chopped
1 cup cooked quinoa
Click here for basic directions to cook quinoa.
Note: for more info on Quinoa, please click here.
1. Sauté onions, celery and carrots in olive oil until just softened.
2. Add pumpkin, vegetable broth, and apple. Simmer 10 minutes.
3. Stir in quinoa and heat through.
5. If soup becomes too thick after setting awhile, thin with water or more vegetable broth to desired consistency.
Tip: Garnish with a dollop of yogurt, sour cream, tortilla chips or anything that sounds good to you.
Serving size: 1 cup = 100 calories, Fat = 2 grams, Carbs = 18 grams, Protein = 3 grams